Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Spices
  4. Cocoa solids
  5. Compare
  6. Cocoa solids vs. Wild rice raw

Cocoa solids vs. Wild rice raw — In-Depth Nutrition Comparison

Compare

Summary of differences between cocoa solids and wild rice raw

  • Cocoa solids have more copper, iron, fiber, manganese, magnesium, phosphorus, and potassium; however, wild rice raw is higher in vitamin B3 and vitamin B6.
  • Cocoa solids cover your daily need for copper, 363% more than wild rice raw.
  • Cocoa solids have 52 times more saturated fat than wild rice raw. While cocoa solids have 8.07g of saturated fat, wild rice raw has only 0.156g.
  • The glycemic index of wild rice raw is higher.

These are the specific foods used in this comparison Cocoa, dry powder, unsweetened and Wild rice, raw.

Infographic

Cocoa solids vs Wild rice raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more MagnesiumMagnesium +181.9%
Contains more CalciumCalcium +509.5%
Contains more PotassiumPotassium +256.9%
Contains more IronIron +607.1%
Contains more CopperCopper +622.9%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +69.5%
Contains more ManganeseManganese +188.7%
Contains more SeleniumSelenium +410.7%
Contains less SodiumSodium -66.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin KVitamin K +31.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +720%
Contains more Vitamin B1Vitamin B1 +47.4%
Contains more Vitamin B3Vitamin B3 +208.1%
Contains more Vitamin B5Vitamin B5 +322.8%
Contains more Vitamin B6Vitamin B6 +231.4%
Contains more FolateFolate +196.9%
Contains more CholineCholine +191.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.262mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa solids Wild rice raw DV% diff.
Copper 3.788mg 0.524mg 363%
Iron 13.86mg 1.96mg 149%
Fiber 37g 6.2g 123%
Manganese 3.837mg 1.329mg 109%
Magnesium 499mg 177mg 77%
Caffeine 230mg 0mg 58%
Phosphorus 734mg 433mg 43%
Saturated fat 8.07g 0.156g 36%
Potassium 1524mg 427mg 32%
Vitamin B3 2.185mg 6.733mg 28%
Vitamin B6 0.118mg 0.391mg 21%
Selenium 14.3µg 2.8µg 21%
Fats 13.7g 1.08g 19%
Vitamin B5 0.254mg 1.074mg 16%
Folate 32µg 95µg 16%
Calcium 128mg 21mg 11%
Monounsaturated fat 4.57g 0.159g 11%
Protein 19.6g 14.73g 10%
Zinc 6.81mg 5.96mg 8%
Calories 228kcal 357kcal 6%
Carbs 57.9g 74.9g 6%
Vitamin E 0.1mg 0.82mg 5%
Choline 12mg 35mg 4%
Vitamin B1 0.078mg 0.115mg 3%
Polyunsaturated fat 0.44g 0.676g 2%
Vitamin B2 0.241mg 0.262mg 2%
Vitamin K 2.5µg 1.9µg 1%
Sodium 21mg 7mg 1%
Net carbs 20.9g 68.7g N/A
Sugar 1.75g 2.5g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.293mg 0.179mg 0%
Threonine 0.776mg 0.469mg 0%
Isoleucine 0.76mg 0.618mg 0%
Leucine 1.189mg 1.018mg 0%
Lysine 0.983mg 0.629mg 0%
Methionine 0.202mg 0.438mg 0%
Phenylalanine 0.941mg 0.721mg 0%
Valine 1.177mg 0.858mg 0%
Histidine 0.339mg 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +33.1%
Contains more FatsFats +1168.5%
Contains more OtherOther +279.1%
Contains more CarbsCarbs +29.4%
Contains more WaterWater +158.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +2774.2%
Contains less Sat. FatSaturated fat -98.1%
Contains more Poly. FatPolyunsaturated fat +53.6%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/nutrients
  2. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.