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  6. Lentil vs. Cocoa solids

Lentil vs. Cocoa solids — In-Depth Nutrition Comparison

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A recap on differences between lentil and cocoa solids

  • Lentil has more folate; however, cocoa solids are higher in copper, manganese, iron, fiber, magnesium, phosphorus, zinc, and potassium.
  • Cocoa solids cover your daily copper needs 393% more than lentil.
  • Cocoa solids contain 6 times less folate than lentil. Lentil contains 181µg of folate, while cocoa solids contain 32µg.
  • Lentil has less saturated fat.

Food varieties used in this article are Lentils, mature seeds, cooked, boiled, without salt and Cocoa, dry powder, unsweetened.

Infographic

Lentil 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.
Lentil
Lentil
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
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 -90.5%
Contains more MagnesiumMagnesium +1286.1%
Contains more CalciumCalcium +573.7%
Contains more PotassiumPotassium +313%
Contains more IronIron +316.2%
Contains more CopperCopper +1409.2%
Contains more ZincZinc +436.2%
Contains more PhosphorusPhosphorus +307.8%
Contains more ManganeseManganese +676.7%
Contains more SeleniumSelenium +410.7%

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.
Lentil
Lentil
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
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 B1Vitamin B1 +116.7%
Contains more Vitamin B5Vitamin B5 +151.2%
Contains more Vitamin B6Vitamin B6 +50.8%
Contains more FolateFolate +465.6%
Contains more CholineCholine +172.5%
Contains more Vitamin B2Vitamin B2 +230.1%
Contains more Vitamin B3Vitamin B3 +106.1%
Contains more Vitamin KVitamin K +47.1%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Cocoa solids DV% diff.
Copper 0.251mg 3.788mg 393%
Manganese 0.494mg 3.837mg 145%
Iron 3.33mg 13.86mg 132%
Fiber 7.9g 37g 116%
Magnesium 36mg 499mg 110%
Phosphorus 180mg 734mg 79%
Caffeine 0mg 230mg 58%
Zinc 1.27mg 6.81mg 50%
Folate 181µg 32µg 37%
Saturated fat 0.053g 8.07g 36%
Potassium 369mg 1524mg 34%
Protein 9.02g 19.6g 21%
Selenium 2.8µg 14.3µg 21%
Fats 0.38g 13.7g 20%
Vitamin B2 0.073mg 0.241mg 13%
Carbs 20.13g 57.9g 13%
Calcium 19mg 128mg 11%
Monounsaturated fat 0.064g 4.57g 11%
Vitamin B1 0.169mg 0.078mg 8%
Vitamin B5 0.638mg 0.254mg 8%
Vitamin B3 1.06mg 2.185mg 7%
Calories 116kcal 228kcal 6%
Vitamin B6 0.178mg 0.118mg 5%
Choline 32.7mg 12mg 4%
Polyunsaturated fat 0.175g 0.44g 2%
Vitamin C 1.5mg 0mg 2%
Vitamin K 1.7µg 2.5µg 1%
Sodium 2mg 21mg 1%
Net carbs 12.23g 20.9g N/A
Sugar 1.8g 1.75g N/A
Vitamin E 0.11mg 0.1mg 0%
Tryptophan 0.081mg 0.293mg 0%
Threonine 0.323mg 0.776mg 0%
Isoleucine 0.39mg 0.76mg 0%
Leucine 0.654mg 1.189mg 0%
Lysine 0.63mg 0.983mg 0%
Methionine 0.077mg 0.202mg 0%
Phenylalanine 0.445mg 0.941mg 0%
Valine 0.448mg 1.177mg 0%
Histidine 0.254mg 0.339mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
1
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 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 +2221.3%
Contains more ProteinProtein +117.3%
Contains more FatsFats +3505.3%
Contains more CarbsCarbs +187.6%
Contains more OtherOther +598.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 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 -99.3%
Contains more Mono. FatMonounsaturated fat +7040.6%
Contains more Poly. FatPolyunsaturated fat +151.4%

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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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.