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  6. Raspberry vs. Cocoa solids

Raspberry vs. Cocoa solids — In-Depth Nutrition Comparison

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What are the differences between raspberries and cocoa solids?

  • Raspberries are higher in vitamin C, yet cocoa solids are higher in copper, iron, manganese, fiber, magnesium, phosphorus, zinc, and potassium.
  • Cocoa solids' daily need coverage for copper is 411% more.
  • The amount of saturated fat in raspberries is lower.

We used Raspberries, raw and Cocoa, dry powder, unsweetened types in this article.

Infographic

Raspberry vs Cocoa solids infographic
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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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
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 -95.2%
Contains more MagnesiumMagnesium +2168.2%
Contains more CalciumCalcium +412%
Contains more PotassiumPotassium +909.3%
Contains more IronIron +1908.7%
Contains more CopperCopper +4108.9%
Contains more ZincZinc +1521.4%
Contains more PhosphorusPhosphorus +2431%
Contains more ManganeseManganese +472.7%
Contains more SeleniumSelenium +7050%

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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
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% 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 +770%
Contains more Vitamin B5Vitamin B5 +29.5%
Contains more Vitamin KVitamin K +212%
Contains more Vitamin B1Vitamin B1 +143.8%
Contains more Vitamin B2Vitamin B2 +534.2%
Contains more Vitamin B3Vitamin B3 +265.4%
Contains more Vitamin B6Vitamin B6 +114.5%
Contains more FolateFolate +52.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12mg

All nutrients comparison - raw data values

Nutrient Raspberry Cocoa solids DV% diff.
Copper 0.09mg 3.788mg 411%
Iron 0.69mg 13.86mg 165%
Manganese 0.67mg 3.837mg 138%
Fiber 6.5g 37g 122%
Magnesium 22mg 499mg 114%
Phosphorus 29mg 734mg 101%
Caffeine 0mg 230mg 58%
Zinc 0.42mg 6.81mg 58%
Potassium 151mg 1524mg 40%
Saturated fat 0.019g 8.07g 37%
Protein 1.2g 19.6g 37%
Vitamin C 26.2mg 0mg 29%
Selenium 0.2µg 14.3µg 26%
Fats 0.65g 13.7g 20%
Vitamin B2 0.038mg 0.241mg 16%
Carbs 11.94g 57.9g 15%
Monounsaturated fat 0.064g 4.57g 11%
Calcium 25mg 128mg 10%
Vitamin B3 0.598mg 2.185mg 10%
Calories 52kcal 228kcal 9%
Vitamin E 0.87mg 0.1mg 5%
Vitamin B6 0.055mg 0.118mg 5%
Vitamin B1 0.032mg 0.078mg 4%
Vitamin K 7.8µg 2.5µg 4%
Fructose 2.35g 3%
Folate 21µg 32µg 3%
Vitamin B5 0.329mg 0.254mg 2%
Sodium 1mg 21mg 1%
Net carbs 5.44g 20.9g N/A
Sugar 4.42g 1.75g N/A
Vitamin A 2µg 0µg 0%
Choline 12.3mg 12mg 0%
Polyunsaturated fat 0.375g 0.44g 0%
Tryptophan 0.293mg 0%
Threonine 0.776mg 0%
Isoleucine 0.76mg 0%
Leucine 1.189mg 0%
Lysine 0.983mg 0%
Methionine 0.202mg 0%
Phenylalanine 0.941mg 0%
Valine 1.177mg 0%
Histidine 0.339mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 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 +2758.3%
Contains more ProteinProtein +1533.3%
Contains more FatsFats +2007.7%
Contains more CarbsCarbs +384.9%
Contains more OtherOther +1160.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 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 -99.8%
Contains more Mono. FatMonounsaturated fat +7040.6%
Contains more Poly. FatPolyunsaturated fat +17.3%

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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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.