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Flax vs Cocoa solids - In-Depth Nutrition Comparison

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A recap on differences between Flax and Cocoa solids

  • Flax has more Vitamin B1, and Vitamin B6, however Cocoa solids are higher in Copper, Iron, Manganese, Fiber, Magnesium, Zinc, and Potassium.
  • Cocoa solids covers your daily Copper needs 285% more than Flax.
  • Cocoa solids contain 21 times less Vitamin B1 than Flax. Flax contains 1.644mg of Vitamin B1, while Cocoa solids contain 0.078mg.
  • Flax has less Saturated Fat.

Food varieties used in this article are Seeds, flaxseed and Cocoa, dry powder, unsweetened.

Infographic

Flax 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +99.2%
Contains more Iron +141.9%
Contains more Magnesium +27.3%
Contains more Phosphorus +14.3%
Contains more Potassium +87.5%
Contains less Sodium -30%
Contains more Zinc +56.9%
Contains more Copper +210.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 520% 357% 315% 135% 3% 186% 1263%
Contains more Calcium +99.2%
Contains more Iron +141.9%
Contains more Magnesium +27.3%
Contains more Phosphorus +14.3%
Contains more Potassium +87.5%
Contains less Sodium -30%
Contains more Zinc +56.9%
Contains more Copper +210.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
8
:
Contains more Vitamin E +210%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2007.7%
Contains more Vitamin B3 +41%
Contains more Vitamin B5 +287.8%
Contains more Vitamin B6 +300.8%
Contains more Folate +171.9%
Contains more Vitamin K +72%
Contains more Vitamin B2 +49.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 20% 56% 41% 16% 28% 24% 0% 7%
Contains more Vitamin E +210%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2007.7%
Contains more Vitamin B3 +41%
Contains more Vitamin B5 +287.8%
Contains more Vitamin B6 +300.8%
Contains more Folate +171.9%
Contains more Vitamin K +72%
Contains more Vitamin B2 +49.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax Cocoa solids
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax Cocoa solids Opinion
Net carbs 1.58g 20.9g Cocoa solids
Protein 18.29g 19.6g Cocoa solids
Fats 42.16g 13.7g Flax
Carbs 28.88g 57.9g Cocoa solids
Calories 534kcal 228kcal Flax
Starch g g
Fructose 0g g Flax
Sugar 1.55g 1.75g Flax
Fiber 27.3g 37g Cocoa solids
Calcium 255mg 128mg Flax
Iron 5.73mg 13.86mg Cocoa solids
Magnesium 392mg 499mg Cocoa solids
Phosphorus 642mg 734mg Cocoa solids
Potassium 813mg 1524mg Cocoa solids
Sodium 30mg 21mg Cocoa solids
Zinc 4.34mg 6.81mg Cocoa solids
Copper 1.22mg 3.788mg Cocoa solids
Vitamin A 0IU 0IU
Vitamin E 0.31mg 0.1mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.078mg Flax
Vitamin B2 0.161mg 0.241mg Cocoa solids
Vitamin B3 3.08mg 2.185mg Flax
Vitamin B5 0.985mg 0.254mg Flax
Vitamin B6 0.473mg 0.118mg Flax
Folate 87µg 32µg Flax
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 2.5µg Flax
Tryptophan 0.297mg 0.293mg Flax
Threonine 0.766mg 0.776mg Cocoa solids
Isoleucine 0.896mg 0.76mg Flax
Leucine 1.235mg 1.189mg Flax
Lysine 0.862mg 0.983mg Cocoa solids
Methionine 0.37mg 0.202mg Flax
Phenylalanine 0.957mg 0.941mg Flax
Valine 1.072mg 1.177mg Cocoa solids
Histidine 0.472mg 0.339mg Flax
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.663g 8.07g Flax
Monounsaturated Fat 7.527g 4.57g Flax
Polyunsaturated fat 28.73g 0.44g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Cocoa solids
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Flax
16
Cocoa solids
Mineral Summary Score
181
Flax
352
Cocoa solids

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
110%
Flax
118%
Cocoa solids
Carbohydrates
29%
Flax
58%
Cocoa solids
Fats
195%
Flax
63%
Cocoa solids

Comparison summary

Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 0.2g)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 4.407g)
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Sodium?
Cocoa solids
Cocoa solids contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 24)
Which food is cheaper?
Cocoa solids
Cocoa solids is cheaper (difference - $0.6)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.