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Egg vs. Cocoa solids — In-Depth Nutrition Comparison

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The main differences between eggs and cocoa solids

  • Eggs are richer in choline and vitamin B12, yet cocoa solids are richer in copper, manganese, iron, fiber, magnesium, phosphorus, and zinc.
  • Daily need coverage for copper for cocoa solids is 199% higher.
  • Eggs have a lower glycemic index than cocoa solids.

Food types used in this article are Egg, whole, cooked, hard-boiled and Cocoa, dry powder, unsweetened.

Infographic

Egg 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.
Egg
Egg
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 SeleniumSelenium +115.4%
Contains more MagnesiumMagnesium +4890%
Contains more CalciumCalcium +156%
Contains more PotassiumPotassium +1109.5%
Contains more IronIron +1064.7%
Contains more CopperCopper +89.4%
Contains more ZincZinc +548.6%
Contains more PhosphorusPhosphorus +326.7%
Contains less SodiumSodium -83.1%
Contains more ManganeseManganese +14657.7%

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.
Egg
Egg
8
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +930%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +112.9%
Contains more Vitamin B5Vitamin B5 +450.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +37.5%
Contains more CholineCholine +2348.3%
Contains more Vitamin B1Vitamin B1 +18.2%
Contains more Vitamin B3Vitamin B3 +3314.1%
Contains more Vitamin KVitamin K +733.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.118mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
1
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 +2387.3%
Contains more ProteinProtein +55.8%
Contains more FatsFats +29.1%
Contains more CarbsCarbs +5069.6%
Contains more OtherOther +442.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 -59.5%
Contains more Poly. FatPolyunsaturated fat +221.4%
Contains more Mono. FatMonounsaturated fat +12.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg Cocoa solids
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Egg Cocoa solids DV% diff.
Copper 2mg 3.788mg 199%
Manganese 0.026mg 3.837mg 166%
Iron 1.19mg 13.86mg 158%
Fiber 0g 37g 148%
Cholesterol 373mg 0mg 124%
Magnesium 10mg 499mg 116%
Phosphorus 172mg 734mg 80%
Caffeine 0mg 230mg 58%
Zinc 1.05mg 6.81mg 52%
Choline 293.8mg 12mg 51%
Vitamin B12 1.11µg 0µg 46%
Potassium 126mg 1524mg 41%
Selenium 30.8µg 14.3µg 30%
Vitamin B5 1.398mg 0.254mg 23%
Saturated fat 3.267g 8.07g 22%
Vitamin B2 0.513mg 0.241mg 21%
Carbs 1.12g 57.9g 19%
Vitamin A 149µg 0µg 17%
Protein 12.58g 19.6g 14%
Vitamin B3 0.064mg 2.185mg 13%
Vitamin D 2.2µg 0µg 11%
Vitamin D 87IU 0IU 11%
Calcium 50mg 128mg 8%
Polyunsaturated fat 1.414g 0.44g 6%
Vitamin E 1.03mg 0.1mg 6%
Fats 10.61g 13.7g 5%
Calories 155kcal 228kcal 4%
Sodium 124mg 21mg 4%
Folate 44µg 32µg 3%
Vitamin K 0.3µg 2.5µg 2%
Vitamin B1 0.066mg 0.078mg 1%
Monounsaturated fat 4.077g 4.57g 1%
Net carbs 1.12g 20.9g N/A
Sugar 1.12g 1.75g N/A
Vitamin B6 0.121mg 0.118mg 0%
Tryptophan 0.153mg 0.293mg 0%
Threonine 0.604mg 0.776mg 0%
Isoleucine 0.686mg 0.76mg 0%
Leucine 1.075mg 1.189mg 0%
Lysine 0.904mg 0.983mg 0%
Methionine 0.392mg 0.202mg 0%
Phenylalanine 0.668mg 0.941mg 0%
Valine 0.767mg 1.177mg 0%
Histidine 0.298mg 0.339mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg 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
53%
Egg
15%
Cocoa solids
Minerals Daily Need Coverage Score
103%
Egg
339%
Cocoa solids

Comparison summary

Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 0.63g)
Which food is lower in Saturated fat?
Egg
Egg is lower in Saturated fat (difference - 4.803g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 24)
Which food is cheaper?
Egg
Egg is cheaper (difference - $1.4)
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is lower in Cholesterol?
Cocoa solids
Cocoa solids is lower in Cholesterol (difference - 373mg)
Which food contains less Sodium?
Cocoa solids
Cocoa solids contains less Sodium (difference - 103mg)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.