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Cocoa solids vs. Yam — In-Depth Nutrition Comparison

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What are the main differences between cocoa solids and yam?

  • Yam has less copper, iron, manganese, fiber, magnesium, phosphorus, zinc, selenium, and potassium than cocoa solids.
  • Cocoa solids' daily need coverage for copper is 401% higher.
  • Cocoa solids have 218 times more saturated fat than yam. Cocoa solids have 8.07g of saturated fat, while yam has 0.037g.
  • Cocoa solids have a lower glycemic index than yam.

We used Cocoa, dry powder, unsweetened and Yam, raw types in this comparison.

Infographic

Cocoa solids vs Yam 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%
Yam
Yam
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +2276.2%
Contains more CalciumCalcium +652.9%
Contains more PotassiumPotassium +86.8%
Contains more IronIron +2466.7%
Contains more CopperCopper +2028.1%
Contains more ZincZinc +2737.5%
Contains more PhosphorusPhosphorus +1234.5%
Contains more ManganeseManganese +866.5%
Contains more SeleniumSelenium +1942.9%
Contains less SodiumSodium -57.1%

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%
Yam
Yam
7
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin B2Vitamin B2 +653.1%
Contains more Vitamin B3Vitamin B3 +295.8%
Contains more FolateFolate +39.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +43.6%
Contains more Vitamin B5Vitamin B5 +23.6%
Contains more Vitamin B6Vitamin B6 +148.3%
Contains more CholineCholine +37.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.3µg

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
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +1181%
Contains more FatsFats +7958.8%
Contains more CarbsCarbs +107.7%
Contains more OtherOther +607.3%
Contains more WaterWater +2220%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +76066.7%
Contains more Poly. FatPolyunsaturated fat +478.9%
Contains less Sat. FatSaturated fat -99.5%

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 Yam
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cocoa solids Yam DV% diff.
Copper 3.788mg 0.178mg 401%
Iron 13.86mg 0.54mg 167%
Manganese 3.837mg 0.397mg 150%
Fiber 37g 4.1g 132%
Magnesium 499mg 21mg 114%
Phosphorus 734mg 55mg 97%
Zinc 6.81mg 0.24mg 60%
Caffeine 230mg 0mg 58%
Saturated fat 8.07g 0.037g 37%
Protein 19.6g 1.53g 36%
Selenium 14.3µg 0.7µg 25%
Potassium 1524mg 816mg 21%
Fats 13.7g 0.17g 21%
Vitamin C 0mg 17.1mg 19%
Vitamin B2 0.241mg 0.032mg 16%
Vitamin B6 0.118mg 0.293mg 13%
Calcium 128mg 17mg 11%
Monounsaturated fat 4.57g 0.006g 11%
Carbs 57.9g 27.88g 10%
Vitamin B3 2.185mg 0.552mg 10%
Calories 228kcal 118kcal 6%
Vitamin B1 0.078mg 0.112mg 3%
Folate 32µg 23µg 2%
Polyunsaturated fat 0.44g 0.076g 2%
Vitamin E 0.1mg 0.35mg 2%
Sodium 21mg 9mg 1%
Choline 12mg 16.5mg 1%
Vitamin B5 0.254mg 0.314mg 1%
Vitamin A 0µg 7µg 1%
Net carbs 20.9g 23.78g N/A
Sugar 1.75g 0.5g N/A
Vitamin K 2.5µg 2.3µg 0%
Tryptophan 0.293mg 0.012mg 0%
Threonine 0.776mg 0.054mg 0%
Isoleucine 0.76mg 0.052mg 0%
Leucine 1.189mg 0.096mg 0%
Lysine 0.983mg 0.059mg 0%
Methionine 0.202mg 0.021mg 0%
Phenylalanine 0.941mg 0.071mg 0%
Valine 1.177mg 0.062mg 0%
Histidine 0.339mg 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Yam
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
18%
Yam
Minerals Daily Need Coverage Score
339%
Cocoa solids
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 8.033g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $2.2)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 27)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.