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  6. Coconut vs. Cocoa solids

Coconut vs. Cocoa solids — In-Depth Nutrition Comparison

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How are coconut and cocoa solids different?

  • Cocoa solids have more copper, iron, fiber, magnesium, manganese, phosphorus, zinc, potassium, and vitamin B2 than coconut.
  • Daily need coverage for copper for cocoa solids is 373% higher.
  • Coconut contains 4 times more saturated fat than cocoa solids. While coconut contains 29.698g of saturated fat, cocoa solids contain only 8.07g.
  • Cocoa solids have a lower glycemic index (24) than coconut (59).

Nuts, coconut meat, raw and Cocoa, dry powder, unsweetened are the varieties used in this article.

Infographic

Coconut vs Cocoa solids 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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%
Contains more MagnesiumMagnesium +1459.4%
Contains more CalciumCalcium +814.3%
Contains more PotassiumPotassium +328.1%
Contains more IronIron +470.4%
Contains more CopperCopper +770.8%
Contains more ZincZinc +519.1%
Contains more PhosphorusPhosphorus +549.6%
Contains more ManganeseManganese +155.8%
Contains more SeleniumSelenium +41.6%
~equal in Sodium ~21mg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin B5Vitamin B5 +18.1%
Contains more Vitamin B1Vitamin B1 +18.2%
Contains more Vitamin B2Vitamin B2 +1105%
Contains more Vitamin B3Vitamin B3 +304.6%
Contains more Vitamin B6Vitamin B6 +118.5%
Contains more Vitamin KVitamin K +1150%
Contains more FolateFolate +23.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12mg

All nutrients comparison - raw data values

Nutrient Coconut Cocoa solids DV% diff.
Copper 0.435mg 3.788mg 373%
Iron 2.43mg 13.86mg 143%
Fiber 9g 37g 112%
Magnesium 32mg 499mg 111%
Manganese 1.5mg 3.837mg 102%
Saturated fat 29.698g 8.07g 98%
Phosphorus 113mg 734mg 89%
Caffeine 0mg 230mg 58%
Zinc 1.1mg 6.81mg 52%
Potassium 356mg 1524mg 34%
Protein 3.33g 19.6g 33%
Fats 33.49g 13.7g 30%
Vitamin B2 0.02mg 0.241mg 17%
Carbs 15.23g 57.9g 14%
Calcium 14mg 128mg 11%
Vitamin B3 0.54mg 2.185mg 10%
Monounsaturated fat 1.425g 4.57g 8%
Selenium 10.1µg 14.3µg 8%
Calories 354kcal 228kcal 6%
Vitamin B6 0.054mg 0.118mg 5%
Vitamin C 3.3mg 0mg 4%
Vitamin K 0.2µg 2.5µg 2%
Folate 26µg 32µg 2%
Vitamin E 0.24mg 0.1mg 1%
Vitamin B1 0.066mg 0.078mg 1%
Vitamin B5 0.3mg 0.254mg 1%
Net carbs 6.23g 20.9g N/A
Sugar 6.23g 1.75g N/A
Sodium 20mg 21mg 0%
Choline 12.1mg 12mg 0%
Polyunsaturated fat 0.366g 0.44g 0%
Tryptophan 0.039mg 0.293mg 0%
Threonine 0.121mg 0.776mg 0%
Isoleucine 0.131mg 0.76mg 0%
Leucine 0.247mg 1.189mg 0%
Lysine 0.147mg 0.983mg 0%
Methionine 0.062mg 0.202mg 0%
Phenylalanine 0.169mg 0.941mg 0%
Valine 0.202mg 1.177mg 0%
Histidine 0.077mg 0.339mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more FatsFats +144.5%
Contains more WaterWater +1466.3%
Contains more ProteinProtein +488.6%
Contains more CarbsCarbs +280.2%
Contains more OtherOther +504.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -72.8%
Contains more Mono. FatMonounsaturated fat +220.7%
Contains more Poly. FatPolyunsaturated fat +20.2%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.