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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Dried fruit
Dried fruit
1
:
7
Cocoa solids
Cocoa solids
Contains less Sodium -52.4%
Contains more Iron +421.1%
Contains more Calcium +132.7%
Contains more Potassium +31.2%
Contains more Magnesium +1459.4%
Contains more Copper +1004.4%
Contains more Zinc +1646.2%
Contains more Phosphorus +933.8%
Dried fruit
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 17% 103% 23% 115% 11% 31% 2%
Cocoa solids
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 520% 39% 135% 357% 1263% 186% 315% 3%
Contains less Sodium -52.4%
Contains more Iron +421.1%
Contains more Calcium +132.7%
Contains more Potassium +31.2%
Contains more Magnesium +1459.4%
Contains more Copper +1004.4%
Contains more Zinc +1646.2%
Contains more Phosphorus +933.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Dried fruit
Dried fruit
7
:
3
Cocoa solids
Cocoa solids
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +4230%
Contains more Vitamin B3 +18.5%
Contains more Vitamin B5 +103.1%
Contains more Vitamin B6 +21.2%
Contains more Vitamin K +24%
Contains more Vitamin B1 +420%
Contains more Vitamin B2 +225.7%
Contains more Folate +220%
Dried fruit
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 217% 87% 0% 4% 18% 49% 31% 33% 0% 8% 8%
Cocoa solids
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 20% 56% 41% 16% 28% 0% 7% 24%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +4230%
Contains more Vitamin B3 +18.5%
Contains more Vitamin B5 +103.1%
Contains more Vitamin B6 +21.2%
Contains more Vitamin K +24%
Contains more Vitamin B1 +420%
Contains more Vitamin B2 +225.7%
Contains more Folate +220%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
38
Dried fruit
16
Cocoa solids
Mineral Summary Score
50
Dried fruit
352
Cocoa solids

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
20%
Dried fruit
118%
Cocoa solids
Carbohydrates
63%
Dried fruit
58%
Cocoa solids
Fats
2%
Dried fruit
63%
Cocoa solids

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dried fruit Cocoa solids
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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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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 contains less Sugars?
Cocoa solids
Cocoa solids contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Dried fruit Cocoa solids Opinion
Calories 241 228 Dried fruit
Protein 3.39 19.6 Cocoa solids
Fats 0.51 13.7 Cocoa solids
Vitamin C 1 0 Dried fruit
Carbs 62.64 57.9 Dried fruit
Cholesterol 0 0
Vitamin D 0 0
Iron 2.66 13.86 Cocoa solids
Calcium 55 128 Cocoa solids
Potassium 1162 1524 Cocoa solids
Magnesium 32 499 Cocoa solids
Sugars 53.44 1.75 Cocoa solids
Fiber 7.3 37 Cocoa solids
Copper 0.343 3.788 Cocoa solids
Zinc 0.39 6.81 Cocoa solids
Starch 0.35 Dried fruit
Phosphorus 71 734 Cocoa solids
Sodium 10 21 Dried fruit
Vitamin A 3604 0 Dried fruit
Vitamin E 4.33 0.1 Dried fruit
Vitamin D 0 0
Vitamin B1 0.015 0.078 Cocoa solids
Vitamin B2 0.074 0.241 Cocoa solids
Vitamin B3 2.589 2.185 Dried fruit
Vitamin B5 0.516 0.254 Dried fruit
Vitamin B6 0.143 0.118 Dried fruit
Vitamin B12 0 0
Vitamin K 3.1 2.5 Dried fruit
Folate 10 32 Cocoa solids
Trans Fat
Saturated Fat 0.017 8.07 Dried fruit
Monounsaturated Fat 0.074 4.57 Cocoa solids
Polyunsaturated fat 0.074 0.44 Cocoa solids
Tryptophan 0.016 0.293 Cocoa solids
Threonine 0.073 0.776 Cocoa solids
Isoleucine 0.063 0.76 Cocoa solids
Leucine 0.105 1.189 Cocoa solids
Lysine 0.083 0.983 Cocoa solids
Methionine 0.015 0.202 Cocoa solids
Phenylalanine 0.062 0.941 Cocoa solids
Valine 0.078 1.177 Cocoa solids
Histidine 0.047 0.339 Cocoa solids
Fructose 12.47 Dried fruit

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods 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.