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Hazelnut vs. Cocoa solids — In-Depth Nutrition Comparison

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A recap on differences between Hazelnut and Cocoa solids

  • Hazelnut has more Manganese, Vitamin E, Vitamin B1, and Vitamin B6, however, Cocoa solids are higher in Copper, Iron, Fiber, Magnesium, Phosphorus, and Zinc.
  • Cocoa solids covers your daily Copper needs 229% more than Hazelnut.
  • Cocoa solids contain 150 times less Vitamin E than Hazelnut. Hazelnut contains 15.03mg of Vitamin E, while Cocoa solids contain 0.1mg.

Food varieties used in this article are Nuts, hazelnuts or filberts and Cocoa, dry powder, unsweetened.

Infographic

Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
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 -100%
Contains more ManganeseManganese +60.9%
Contains more MagnesiumMagnesium +206.1%
Contains more CalciumCalcium +12.3%
Contains more PotassiumPotassium +124.1%
Contains more IronIron +194.9%
Contains more CopperCopper +119.6%
Contains more ZincZinc +178%
Contains more PhosphorusPhosphorus +153.1%
Contains more SeleniumSelenium +495.8%

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 21% 1.2% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
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 +14930%
Contains more Vitamin B1Vitamin B1 +724.4%
Contains more Vitamin B5Vitamin B5 +261.4%
Contains more Vitamin B6Vitamin B6 +377.1%
Contains more Vitamin KVitamin K +468%
Contains more FolateFolate +253.1%
Contains more CholineCholine +280%
Contains more Vitamin B2Vitamin B2 +113.3%
Contains more Vitamin B3Vitamin B3 +21.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 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 FatsFats +343.4%
Contains more WaterWater +77%
Contains more ProteinProtein +31.1%
Contains more CarbsCarbs +246.7%
Contains more OtherOther +153.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated Fat: Sat. Fat 4.464 g
Monounsaturated Fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 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 -44.7%
Contains more Mono. FatMonounsaturated Fat +898.9%
Contains more Poly. FatPolyunsaturated fat +1700%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Cocoa solids Opinion
Calories 628kcal 228kcal Hazelnut
Protein 14.95g 19.6g Cocoa solids
Fats 60.75g 13.7g Hazelnut
Vitamin C 6.3mg 0mg Hazelnut
Net carbs 7g 20.9g Cocoa solids
Carbs 16.7g 57.9g Cocoa solids
Magnesium 163mg 499mg Cocoa solids
Calcium 114mg 128mg Cocoa solids
Potassium 680mg 1524mg Cocoa solids
Iron 4.7mg 13.86mg Cocoa solids
Sugar 4.34g 1.75g Cocoa solids
Fiber 9.7g 37g Cocoa solids
Copper 1.725mg 3.788mg Cocoa solids
Zinc 2.45mg 6.81mg Cocoa solids
Starch 0.48g Hazelnut
Phosphorus 290mg 734mg Cocoa solids
Sodium 0mg 21mg Hazelnut
Vitamin A 20IU 0IU Hazelnut
Vitamin A 1µg 0µg Hazelnut
Vitamin E 15.03mg 0.1mg Hazelnut
Manganese 6.175mg 3.837mg Hazelnut
Selenium 2.4µg 14.3µg Cocoa solids
Vitamin B1 0.643mg 0.078mg Hazelnut
Vitamin B2 0.113mg 0.241mg Cocoa solids
Vitamin B3 1.8mg 2.185mg Cocoa solids
Vitamin B5 0.918mg 0.254mg Hazelnut
Vitamin B6 0.563mg 0.118mg Hazelnut
Vitamin K 14.2µg 2.5µg Hazelnut
Folate 113µg 32µg Hazelnut
Choline 45.6mg 12mg Hazelnut
Saturated Fat 4.464g 8.07g Hazelnut
Monounsaturated Fat 45.652g 4.57g Hazelnut
Polyunsaturated fat 7.92g 0.44g Hazelnut
Tryptophan 0.193mg 0.293mg Cocoa solids
Threonine 0.497mg 0.776mg Cocoa solids
Isoleucine 0.545mg 0.76mg Cocoa solids
Leucine 1.063mg 1.189mg Cocoa solids
Lysine 0.42mg 0.983mg Cocoa solids
Methionine 0.221mg 0.202mg Hazelnut
Phenylalanine 0.663mg 0.941mg Cocoa solids
Valine 0.701mg 1.177mg Cocoa solids
Histidine 0.432mg 0.339mg Hazelnut
Fructose 0.07g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut 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
67%
Hazelnut
15%
Cocoa solids
Minerals Daily Need Coverage Score
197%
Hazelnut
339%
Cocoa solids

Comparison summary

Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Hazelnut
Hazelnut is lower in Saturated Fat (difference - 3.606g)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 9)
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 2.59g)
Which food is cheaper?
Cocoa solids
Cocoa solids is cheaper (difference - $0.8)
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

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.