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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
Contains less Sodium -52.4%
Contains more Calcium +132.7%
Contains more Iron +421.1%
Contains more Magnesium +1459.4%
Contains more Phosphorus +933.8%
Contains more Potassium +31.2%
Contains more Zinc +1646.2%
Contains more Copper +1004.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 520% 357% 315% 135% 3% 186% 1263%
Contains less Sodium -52.4%
Contains more Calcium +132.7%
Contains more Iron +421.1%
Contains more Magnesium +1459.4%
Contains more Phosphorus +933.8%
Contains more Potassium +31.2%
Contains more Zinc +1646.2%
Contains more Copper +1004.4%

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
:
Contains more Vitamin A +∞%
Contains more Vitamin E +4230%
Contains more Vitamin C +∞%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 20% 56% 41% 16% 28% 24% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin E +4230%
Contains more Vitamin C +∞%
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%

Comparison summary table

Pay attention to 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 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
Net carbs 55.34g 20.9g Dried fruit
Protein 3.39g 19.6g Cocoa solids
Fats 0.51g 13.7g Cocoa solids
Carbs 62.64g 57.9g Dried fruit
Calories 241kcal 228kcal Dried fruit
Starch 0.35g g Dried fruit
Fructose 12.47g g Dried fruit
Sugar 53.44g 1.75g Cocoa solids
Fiber 7.3g 37g Cocoa solids
Calcium 55mg 128mg Cocoa solids
Iron 2.66mg 13.86mg Cocoa solids
Magnesium 32mg 499mg Cocoa solids
Phosphorus 71mg 734mg Cocoa solids
Potassium 1162mg 1524mg Cocoa solids
Sodium 10mg 21mg Dried fruit
Zinc 0.39mg 6.81mg Cocoa solids
Copper 0.343mg 3.788mg Cocoa solids
Vitamin A 3604IU 0IU Dried fruit
Vitamin E 4.33mg 0.1mg Dried fruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 0mg Dried fruit
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
Folate 10µg 32µg Cocoa solids
Vitamin B12 0µg 0µg
Vitamin K 3.1µg 2.5µg Dried fruit
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
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.017g 8.07g Dried fruit
Monounsaturated Fat 0.074g 4.57g Cocoa solids
Polyunsaturated fat 0.074g 0.44g Cocoa solids

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
20%
Dried fruit
118%
Cocoa solids
Carbohydrates
63%
Dried fruit
58%
Cocoa solids
Fats
2%
Dried fruit
63%
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

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 to 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.