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  6. Olive vs. Cocoa solids

Olive vs. Cocoa solids — In-Depth Nutrition Comparison

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How are olive and cocoa solids different?

  • Cocoa solids are higher than olive in copper, manganese, fiber, iron, magnesium, phosphorus, zinc, and potassium.
  • Cocoa solids cover your daily need for copper, 393% more than olive.
  • Olive contains 35 times more sodium than cocoa solids. Olive contains 735mg of sodium, while cocoa solids contain 21mg.

Olives, ripe, canned (small-extra large) and Cocoa, dry powder, unsweetened types were used in this article.

Infographic

Olive 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.
Olive
Olive
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
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 MagnesiumMagnesium +12375%
Contains more CalciumCalcium +45.5%
Contains more PotassiumPotassium +18950%
Contains more IronIron +320%
Contains more CopperCopper +1409.2%
Contains more ZincZinc +2995.5%
Contains more PhosphorusPhosphorus +24366.7%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +19085%
Contains more SeleniumSelenium +1488.9%

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.
Olive
Olive
3
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
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 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 +1550%
Contains more Vitamin B1Vitamin B1 +2500%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +5805.4%
Contains more Vitamin B5Vitamin B5 +1593.3%
Contains more Vitamin B6Vitamin B6 +1211.1%
Contains more Vitamin KVitamin K +78.6%
Contains more FolateFolate +∞%
Contains more CholineCholine +16.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Cocoa solids DV% diff.
Copper 0.251mg 3.788mg 393%
Manganese 0.02mg 3.837mg 166%
Fiber 3.2g 37g 135%
Iron 3.3mg 13.86mg 132%
Magnesium 4mg 499mg 118%
Phosphorus 3mg 734mg 104%
Zinc 0.22mg 6.81mg 60%
Caffeine 0mg 230mg 58%
Potassium 8mg 1524mg 45%
Protein 0.84g 19.6g 38%
Sodium 735mg 21mg 31%
Saturated fat 1.415g 8.07g 30%
Selenium 0.9µg 14.3µg 24%
Vitamin B2 0mg 0.241mg 19%
Carbs 6.26g 57.9g 17%
Vitamin B3 0.037mg 2.185mg 13%
Vitamin E 1.65mg 0.1mg 10%
Vitamin B6 0.009mg 0.118mg 8%
Folate 0µg 32µg 8%
Monounsaturated fat 7.888g 4.57g 8%
Calories 115kcal 228kcal 6%
Vitamin B1 0.003mg 0.078mg 6%
Fats 10.68g 13.7g 5%
Vitamin B5 0.015mg 0.254mg 5%
Calcium 88mg 128mg 4%
Polyunsaturated fat 0.911g 0.44g 3%
Vitamin A 20µg 0µg 2%
Vitamin C 0.9mg 0mg 1%
Vitamin K 1.4µg 2.5µg 1%
Net carbs 3.06g 20.9g N/A
Sugar 0g 1.75g N/A
Choline 10.3mg 12mg 0%
Tryptophan 0.293mg 0%
Threonine 0.026mg 0.776mg 0%
Isoleucine 0.031mg 0.76mg 0%
Leucine 0.05mg 1.189mg 0%
Lysine 0.032mg 0.983mg 0%
Methionine 0.012mg 0.202mg 0%
Phenylalanine 0.029mg 0.941mg 0%
Valine 0.038mg 1.177mg 0%
Histidine 0.023mg 0.339mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
1
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 +2566.3%
Contains more ProteinProtein +2233.3%
Contains more FatsFats +28.3%
Contains more CarbsCarbs +824.9%
Contains more OtherOther +160.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
3
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 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 -82.5%
Contains more Mono. FatMonounsaturated fat +72.6%
Contains more Poly. FatPolyunsaturated fat +107%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.