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Peanut vs. Cocoa solids — In-Depth Nutrition Comparison

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Important differences between Peanut and Cocoa solids

  • Peanut has more Vitamin B3, Vitamin E , Folate, and Vitamin B1, however, Cocoa solids has more Copper, Iron, Fiber, Manganese, Magnesium, and Phosphorus.
  • Cocoa solids' daily need coverage for Copper is 294% more.
  • Peanut has 83 times more Vitamin E than Cocoa solids. Peanut has 8.33mg of Vitamin E , while Cocoa solids have 0.1mg.

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
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
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 E Vitamin 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 ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut 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 Peanut Cocoa solids Opinion
Calories 567kcal 228kcal Peanut
Protein 25.8g 19.6g Peanut
Fats 49.24g 13.7g Peanut
Net carbs 7.63g 20.9g Cocoa solids
Carbs 16.13g 57.9g Cocoa solids
Magnesium 168mg 499mg Cocoa solids
Calcium 92mg 128mg Cocoa solids
Potassium 705mg 1524mg Cocoa solids
Iron 4.58mg 13.86mg Cocoa solids
Sugar 4.72g 1.75g Cocoa solids
Fiber 8.5g 37g Cocoa solids
Copper 1.144mg 3.788mg Cocoa solids
Zinc 3.27mg 6.81mg Cocoa solids
Phosphorus 376mg 734mg Cocoa solids
Sodium 18mg 21mg Peanut
Vitamin E 8.33mg 0.1mg Peanut
Manganese 1.934mg 3.837mg Cocoa solids
Selenium 7.2µg 14.3µg Cocoa solids
Vitamin B1 0.64mg 0.078mg Peanut
Vitamin B2 0.135mg 0.241mg Cocoa solids
Vitamin B3 12.066mg 2.185mg Peanut
Vitamin B5 1.767mg 0.254mg Peanut
Vitamin B6 0.348mg 0.118mg Peanut
Vitamin K 0µg 2.5µg Cocoa solids
Folate 240µg 32µg Peanut
Choline 52.5mg 12mg Peanut
Saturated Fat 6.279g 8.07g Peanut
Monounsaturated Fat 24.426g 4.57g Peanut
Polyunsaturated fat 15.558g 0.44g Peanut
Tryptophan 0.25mg 0.293mg Cocoa solids
Threonine 0.883mg 0.776mg Peanut
Isoleucine 0.907mg 0.76mg Peanut
Leucine 1.672mg 1.189mg Peanut
Lysine 0.926mg 0.983mg Cocoa solids
Methionine 0.317mg 0.202mg Peanut
Phenylalanine 1.377mg 0.941mg Peanut
Valine 1.082mg 1.177mg Cocoa solids
Histidine 0.652mg 0.339mg Peanut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut 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
75%
Peanut
15%
Cocoa solids
Minerals Daily Need Coverage Score
131%
Peanut
339%
Cocoa solids

Comparison summary

Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Peanut
Peanut is lower in Saturated Fat (difference - 1.791g)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 2.97g)
Which food is cheaper?
Cocoa solids
Cocoa solids is cheaper (difference - $0.4)
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. 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.