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  6. Peanut vs. Cocoa solids

Peanut vs. Cocoa solids — In-Depth Nutrition Comparison

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Important differences between peanuts and cocoa solids

  • Peanuts have more vitamin B3, vitamin E, folate, and vitamin B1; however, cocoa solids have more copper, iron, fiber, manganese, magnesium, and phosphorus.
  • Cocoa solids' daily need coverage for copper is 294% more.
  • Peanuts have 83 times more vitamin E than cocoa solids. Peanuts have 8.33mg of vitamin E, while cocoa solids have 0.1mg.
  • Cocoa solids have a higher glycemic index than peanuts.

The food varieties used in the comparison are Peanuts, all types, raw and Cocoa, dry powder, unsweetened.

Infographic

Peanut 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.
Peanut
Peanut
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
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 -14.3%
Contains more MagnesiumMagnesium +197%
Contains more CalciumCalcium +39.1%
Contains more PotassiumPotassium +116.2%
Contains more IronIron +202.6%
Contains more CopperCopper +231.1%
Contains more ZincZinc +108.3%
Contains more PhosphorusPhosphorus +95.2%
Contains more ManganeseManganese +98.4%
Contains more SeleniumSelenium +98.6%

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.
Peanut
Peanut
7
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% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
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 EVitamin E +8230%
Contains more Vitamin B1Vitamin B1 +720.5%
Contains more Vitamin B3Vitamin B3 +452.2%
Contains more Vitamin B5Vitamin B5 +595.7%
Contains more Vitamin B6Vitamin B6 +194.9%
Contains more FolateFolate +650%
Contains more CholineCholine +337.5%
Contains more Vitamin B2Vitamin B2 +78.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut Cocoa solids DV% diff.
Copper 1.144mg 3.788mg 294%
Iron 4.58mg 13.86mg 116%
Fiber 8.5g 37g 114%
Polyunsaturated fat 15.558g 0.44g 101%
Manganese 1.934mg 3.837mg 83%
Magnesium 168mg 499mg 79%
Vitamin B3 12.066mg 2.185mg 62%
Caffeine 0mg 230mg 58%
Fats 49.24g 13.7g 55%
Vitamin E 8.33mg 0.1mg 55%
Folate 240µg 32µg 52%
Phosphorus 376mg 734mg 51%
Monounsaturated fat 24.426g 4.57g 50%
Vitamin B1 0.64mg 0.078mg 47%
Zinc 3.27mg 6.81mg 32%
Vitamin B5 1.767mg 0.254mg 30%
Potassium 705mg 1524mg 24%
Vitamin B6 0.348mg 0.118mg 18%
Calories 567kcal 228kcal 17%
Carbs 16.13g 57.9g 14%
Selenium 7.2µg 14.3µg 13%
Protein 25.8g 19.6g 12%
Saturated fat 6.279g 8.07g 8%
Vitamin B2 0.135mg 0.241mg 8%
Choline 52.5mg 12mg 7%
Calcium 92mg 128mg 4%
Vitamin K 0µg 2.5µg 2%
Net carbs 7.63g 20.9g N/A
Sugar 4.72g 1.75g N/A
Sodium 18mg 21mg 0%
Tryptophan 0.25mg 0.293mg 0%
Threonine 0.883mg 0.776mg 0%
Isoleucine 0.907mg 0.76mg 0%
Leucine 1.672mg 1.189mg 0%
Lysine 0.926mg 0.983mg 0%
Methionine 0.317mg 0.202mg 0%
Phenylalanine 1.377mg 0.941mg 0%
Valine 1.082mg 1.177mg 0%
Histidine 0.652mg 0.339mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut
Peanut
3
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 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 ProteinProtein +31.6%
Contains more FatsFats +259.4%
Contains more WaterWater +116.7%
Contains more CarbsCarbs +259%
Contains more OtherOther +148.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut
Peanut
3
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 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 -22.2%
Contains more Mono. FatMonounsaturated fat +434.5%
Contains more Poly. FatPolyunsaturated fat +3435.9%

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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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.