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Rye vs. Cocoa solids — In-Depth Nutrition Comparison

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What are the differences between Rye and Cocoa solids?

  • Rye is higher in Vitamin B5, yet Cocoa solids are higher in Copper, Iron, Magnesium, Fiber, Phosphorus, Manganese, Zinc, and Potassium.
  • Cocoa solids' daily need coverage for Copper is 380% more.
  • Rye has 6 times more Vitamin B5 than Cocoa solids. While Rye has 1.456mg of Vitamin B5, Cocoa solids have only 0.254mg.
  • The amount of Saturated Fat in Rye is lower.

We used Rye grain and Cocoa, dry powder, unsweetened types in this article.

Infographic

Rye 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.
Contains less Sodium -90.5%
Contains more Calcium +433.3%
Contains more Iron +427%
Contains more Magnesium +353.6%
Contains more Phosphorus +121.1%
Contains more Potassium +198.8%
Contains more Zinc +157%
Contains more Copper +932.2%
Contains more Manganese +48.9%
Equal in Selenium - 14.3
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 520% 357% 315% 135% 3% 186% 1263% 501% 78%
Contains less Sodium -90.5%
Contains more Calcium +433.3%
Contains more Iron +427%
Contains more Magnesium +353.6%
Contains more Phosphorus +121.1%
Contains more Potassium +198.8%
Contains more Zinc +157%
Contains more Copper +932.2%
Contains more Manganese +48.9%
Equal in Selenium - 14.3

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.
Rye
10
:
Contains more Vitamin A +∞%
Contains more Vitamin E +750%
Contains more Vitamin B1 +305.1%
Contains more Vitamin B3 +95.4%
Contains more Vitamin B5 +473.2%
Contains more Vitamin B6 +149.2%
Contains more Folate +18.8%
Contains more Choline +153.3%
Contains more Vitamin K +136%
Equal in Vitamin B2 - 0.241
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 17% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 0% 20% 56% 41% 16% 28% 24% 0% 7% 7%
Contains more Vitamin A +∞%
Contains more Vitamin E +750%
Contains more Vitamin B1 +305.1%
Contains more Vitamin B3 +95.4%
Contains more Vitamin B5 +473.2%
Contains more Vitamin B6 +149.2%
Contains more Folate +18.8%
Contains more Choline +153.3%
Contains more Vitamin K +136%
Equal in Vitamin B2 - 0.241

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +31%
Contains more Water +253.3%
Contains more Protein +89.6%
Contains more Fats +740.5%
Contains more Other +269.4%
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 Carbs +31%
Contains more Water +253.3%
Contains more Protein +89.6%
Contains more Fats +740.5%
Contains more Other +269.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -97.6%
Contains more Polyunsaturated fat +74.3%
Contains more Monounsaturated Fat +2097.1%
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
62% 35% 3%
Saturated Fat: 8.07 g
Monounsaturated Fat: 4.57 g
Polyunsaturated fat: 0.44 g
Contains less Saturated Fat -97.6%
Contains more Polyunsaturated fat +74.3%
Contains more Monounsaturated Fat +2097.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye Cocoa solids
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rye Cocoa solids Opinion
Net carbs 60.76g 20.9g Rye
Protein 10.34g 19.6g Cocoa solids
Fats 1.63g 13.7g Cocoa solids
Carbs 75.86g 57.9g Rye
Calories 338kcal 228kcal Rye
Fructose 0.11g Rye
Sugar 0.98g 1.75g Rye
Fiber 15.1g 37g Cocoa solids
Calcium 24mg 128mg Cocoa solids
Iron 2.63mg 13.86mg Cocoa solids
Magnesium 110mg 499mg Cocoa solids
Phosphorus 332mg 734mg Cocoa solids
Potassium 510mg 1524mg Cocoa solids
Sodium 2mg 21mg Rye
Zinc 2.65mg 6.81mg Cocoa solids
Copper 0.367mg 3.788mg Cocoa solids
Manganese 2.577mg 3.837mg Cocoa solids
Selenium 13.9µg 14.3µg Cocoa solids
Vitamin A 11IU 0IU Rye
Vitamin A RAE 1µg 0µg Rye
Vitamin E 0.85mg 0.1mg Rye
Vitamin B1 0.316mg 0.078mg Rye
Vitamin B2 0.251mg 0.241mg Rye
Vitamin B3 4.27mg 2.185mg Rye
Vitamin B5 1.456mg 0.254mg Rye
Vitamin B6 0.294mg 0.118mg Rye
Folate 38µg 32µg Rye
Choline 30.4mg 12mg Rye
Vitamin K 5.9µg 2.5µg Rye
Tryptophan 0.108mg 0.293mg Cocoa solids
Threonine 0.289mg 0.776mg Cocoa solids
Isoleucine 0.208mg 0.76mg Cocoa solids
Leucine 0.563mg 1.189mg Cocoa solids
Lysine 0.286mg 0.983mg Cocoa solids
Methionine 0.153mg 0.202mg Cocoa solids
Phenylalanine 0.435mg 0.941mg Cocoa solids
Valine 0.317mg 1.177mg Cocoa solids
Histidine 0.189mg 0.339mg Cocoa solids
Saturated Fat 0.197g 8.07g Rye
Monounsaturated Fat 0.208g 4.57g Cocoa solids
Polyunsaturated fat 0.767g 0.44g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Cocoa solids
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Rye
15%
Cocoa solids
Minerals Daily Need Coverage Score
98%
Rye
339%
Cocoa solids

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 0.77g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 7.873g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $2)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 10)
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.