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  6. Porridge vs. Cocoa solids

Porridge vs. Cocoa solids — In-Depth Nutrition Comparison

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How are porridge and cocoa solids different?

  • Cocoa solids are higher than porridge in copper, manganese, fiber, iron, magnesium, phosphorus, zinc, potassium, and selenium.
  • Cocoa solids cover your daily need for copper, 416% more than porridge.
  • Porridge is lower in saturated fat.
  • Porridge has a higher glycemic index (66) than cocoa solids (24).

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Cocoa, dry powder, unsweetened types were used in this article.

Infographic

Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 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 -71.4%
Contains more MagnesiumMagnesium +9880%
Contains more CalciumCalcium +47.1%
Contains more PotassiumPotassium +9425%
Contains more IronIron +270.6%
Contains more CopperCopper +9370%
Contains more ZincZinc +5138.5%
Contains more PhosphorusPhosphorus +4793.3%
Contains more ManganeseManganese +∞%
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.
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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
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 +400%
Contains more Vitamin B1Vitamin B1 +41.8%
Contains more Vitamin B2Vitamin B2 +864%
Contains more Vitamin B3Vitamin B3 +320.2%
Contains more Vitamin B5Vitamin B5 +257.7%
Contains more Vitamin B6Vitamin B6 +807.7%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +166.7%
~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 Porridge Cocoa solids DV% diff.
Copper 0.04mg 3.788mg 416%
Manganese 0mg 3.837mg 167%
Fiber 0.5g 37g 146%
Iron 3.74mg 13.86mg 127%
Magnesium 5mg 499mg 118%
Phosphorus 15mg 734mg 103%
Zinc 0.13mg 6.81mg 61%
Caffeine 0mg 230mg 58%
Potassium 16mg 1524mg 44%
Saturated fat 0.033g 8.07g 37%
Protein 1.44g 19.6g 36%
Fats 0.21g 13.7g 21%
Selenium 2.8µg 14.3µg 21%
Vitamin B2 0.025mg 0.241mg 17%
Carbs 10.52g 57.9g 16%
Monounsaturated fat 0.028g 4.57g 11%
Vitamin B3 0.52mg 2.185mg 10%
Calories 50kcal 228kcal 9%
Vitamin B6 0.013mg 0.118mg 8%
Folate 12µg 32µg 5%
Calcium 87mg 128mg 4%
Vitamin B5 0.071mg 0.254mg 4%
Polyunsaturated fat 0.114g 0.44g 2%
Vitamin B1 0.055mg 0.078mg 2%
Vitamin K 0.1µg 2.5µg 2%
Choline 12mg 2%
Sodium 6mg 21mg 1%
Vitamin E 0.02mg 0.1mg 1%
Net carbs 10.02g 20.9g N/A
Sugar 0.03g 1.75g N/A
Tryptophan 0.02mg 0.293mg 0%
Threonine 0.045mg 0.776mg 0%
Isoleucine 0.063mg 0.76mg 0%
Leucine 0.11mg 1.189mg 0%
Lysine 0.037mg 0.983mg 0%
Methionine 0.027mg 0.202mg 0%
Phenylalanine 0.078mg 0.941mg 0%
Valine 0.07mg 1.177mg 0%
Histidine 0.033mg 0.339mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 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 +2820.3%
Contains more ProteinProtein +1261.1%
Contains more FatsFats +6423.8%
Contains more CarbsCarbs +450.4%
Contains more OtherOther +2536.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 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 -99.6%
Contains more Mono. FatMonounsaturated fat +16221.4%
Contains more Poly. FatPolyunsaturated fat +286%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.