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Dried fruit vs. Cocoa solids — In-Depth Nutrition Comparison

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What are the differences between Dried fruit and Cocoa solids?

  • Dried fruit is higher in Vitamin E, yet Cocoa solids are higher in Copper, Manganese, Iron, Fiber, Magnesium, Phosphorus, Zinc, and Selenium.
  • Cocoa solids' daily need coverage for Copper is 383% more.
  • Dried fruit has 43 times more Vitamin E than Cocoa solids. While Dried fruit has 4.33mg of Vitamin E, Cocoa solids have only 0.1mg.
  • The amount of Saturated Fat in Dried fruit is lower.

We used Apricots, dried, sulfured, uncooked and Cocoa, dry powder, unsweetened types in this article.

Infographic

Dried fruit vs Cocoa solids infographic
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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% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 less SodiumSodium -52.4%
Contains more MagnesiumMagnesium +1459.4%
Contains more CalciumCalcium +132.7%
Contains more PotassiumPotassium +31.2%
Contains more IronIron +421.1%
Contains more CopperCopper +1004.4%
Contains more ZincZinc +1646.2%
Contains more PhosphorusPhosphorus +933.8%
Contains more ManganeseManganese +1532.8%
Contains more SeleniumSelenium +550%

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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +4230%
Contains more Vitamin B3Vitamin B3 +18.5%
Contains more Vitamin B5Vitamin B5 +103.1%
Contains more Vitamin B6Vitamin B6 +21.2%
Contains more Vitamin KVitamin K +24%
Contains more CholineCholine +15.8%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B2Vitamin B2 +225.7%
Contains more FolateFolate +220%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 WaterWater +929.7%
Contains more ProteinProtein +478.2%
Contains more FatsFats +2586.3%
Contains more OtherOther +125.7%
~equal in Carbs ~57.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 -99.8%
Contains more Mono. FatMonounsaturated Fat +6075.7%
Contains more Poly. FatPolyunsaturated fat +494.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit Cocoa solids
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 Dried fruit Cocoa solids Opinion
Calories 241kcal 228kcal Dried fruit
Protein 3.39g 19.6g Cocoa solids
Fats 0.51g 13.7g Cocoa solids
Vitamin C 1mg 0mg Dried fruit
Net carbs 55.34g 20.9g Dried fruit
Carbs 62.64g 57.9g Dried fruit
Magnesium 32mg 499mg Cocoa solids
Calcium 55mg 128mg Cocoa solids
Potassium 1162mg 1524mg Cocoa solids
Iron 2.66mg 13.86mg Cocoa solids
Sugar 53.44g 1.75g Cocoa solids
Fiber 7.3g 37g Cocoa solids
Copper 0.343mg 3.788mg Cocoa solids
Zinc 0.39mg 6.81mg Cocoa solids
Starch 0.35g Dried fruit
Phosphorus 71mg 734mg Cocoa solids
Sodium 10mg 21mg Dried fruit
Vitamin A 3604IU 0IU Dried fruit
Vitamin A 180µg 0µg Dried fruit
Vitamin E 4.33mg 0.1mg Dried fruit
Manganese 0.235mg 3.837mg Cocoa solids
Selenium 2.2µg 14.3µg Cocoa solids
Vitamin B1 0.015mg 0.078mg Cocoa solids
Vitamin B2 0.074mg 0.241mg Cocoa solids
Vitamin B3 2.589mg 2.185mg Dried fruit
Vitamin B5 0.516mg 0.254mg Dried fruit
Vitamin B6 0.143mg 0.118mg Dried fruit
Vitamin K 3.1µg 2.5µg Dried fruit
Folate 10µg 32µg Cocoa solids
Choline 13.9mg 12mg Dried fruit
Saturated Fat 0.017g 8.07g Dried fruit
Monounsaturated Fat 0.074g 4.57g Cocoa solids
Polyunsaturated fat 0.074g 0.44g Cocoa solids
Tryptophan 0.016mg 0.293mg Cocoa solids
Threonine 0.073mg 0.776mg Cocoa solids
Isoleucine 0.063mg 0.76mg Cocoa solids
Leucine 0.105mg 1.189mg Cocoa solids
Lysine 0.083mg 0.983mg Cocoa solids
Methionine 0.015mg 0.202mg Cocoa solids
Phenylalanine 0.062mg 0.941mg Cocoa solids
Valine 0.078mg 1.177mg Cocoa solids
Histidine 0.047mg 0.339mg Cocoa solids
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Cocoa solids
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
36%
Dried fruit
15%
Cocoa solids
Minerals Daily Need Coverage Score
44%
Dried fruit
339%
Cocoa solids

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 8.053g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $0.4)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 51.69g)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 7)
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.