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  6. Cocoa solids vs. Wild rice raw

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

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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 covers your daily need of 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.

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% 1.1% 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cocoa solids Wild rice raw
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Wild rice raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Cocoa solids
37%
Wild rice raw
Minerals Daily Need Coverage Score
339%
Cocoa solids
96%
Wild rice raw

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 7.914g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2.4)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 0.75g)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.