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  6. Dried fruit vs. Cocoa solids

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 A and vitamin E, yet cocoa solids are higher in copper, manganese, iron, fiber, magnesium, phosphorus, and zinc.
  • Cocoa solids' daily need coverage for copper is 383% more.
  • 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
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% 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% 60% 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

All nutrients comparison - raw data values

Nutrient Dried fruit Cocoa solids DV% diff.
Copper 0.343mg 3.788mg 383%
Manganese 0.235mg 3.837mg 157%
Iron 2.66mg 13.86mg 140%
Fiber 7.3g 37g 119%
Magnesium 32mg 499mg 111%
Phosphorus 71mg 734mg 95%
Caffeine 0mg 230mg 58%
Zinc 0.39mg 6.81mg 58%
Saturated fat 0.017g 8.07g 37%
Protein 3.39g 19.6g 32%
Vitamin E 4.33mg 0.1mg 28%
Selenium 2.2µg 14.3µg 22%
Vitamin A 180µg 0µg 20%
Fats 0.51g 13.7g 20%
Fructose 12.47g 16%
Vitamin B2 0.074mg 0.241mg 13%
Potassium 1162mg 1524mg 11%
Monounsaturated fat 0.074g 4.57g 11%
Calcium 55mg 128mg 7%
Folate 10µg 32µg 6%
Vitamin B5 0.516mg 0.254mg 5%
Vitamin B1 0.015mg 0.078mg 5%
Vitamin B3 2.589mg 2.185mg 3%
Vitamin B6 0.143mg 0.118mg 2%
Carbs 62.64g 57.9g 2%
Polyunsaturated fat 0.074g 0.44g 2%
Calories 241kcal 228kcal 1%
Vitamin K 3.1µg 2.5µg 1%
Vitamin C 1mg 0mg 1%
Net carbs 55.34g 20.9g N/A
Sugar 53.44g 1.75g N/A
Starch 0.35g 0%
Sodium 10mg 21mg 0%
Choline 13.9mg 12mg 0%
Tryptophan 0.016mg 0.293mg 0%
Threonine 0.073mg 0.776mg 0%
Isoleucine 0.063mg 0.76mg 0%
Leucine 0.105mg 1.189mg 0%
Lysine 0.083mg 0.983mg 0%
Methionine 0.015mg 0.202mg 0%
Phenylalanine 0.062mg 0.941mg 0%
Valine 0.078mg 1.177mg 0%
Histidine 0.047mg 0.339mg 0%

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%

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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. 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.