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Flax seeds vs. Cocoa solids — In-Depth Nutrition Comparison

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A recap on differences between Flax seeds and Cocoa solids

  • Flax seeds 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 seeds.
  • Cocoa solids contain 21 times less Vitamin B1 than Flax seeds. Flax seeds contains 1.644mg of Vitamin B1, while Cocoa solids contain 0.078mg.
  • Flax seeds has less Saturated Fat.

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

Infographic

Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 more CalciumCalcium +99.2%
Contains more SeleniumSelenium +77.6%
Contains more MagnesiumMagnesium +27.3%
Contains more PotassiumPotassium +87.5%
Contains more IronIron +141.9%
Contains more CopperCopper +210.5%
Contains more ZincZinc +56.9%
Contains more PhosphorusPhosphorus +14.3%
Contains less SodiumSodium -30%
Contains more ManganeseManganese +54.6%

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.
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 E Vitamin E +210%
Contains more Vitamin B1Vitamin B1 +2007.7%
Contains more Vitamin B3Vitamin B3 +41%
Contains more Vitamin B5Vitamin B5 +287.8%
Contains more Vitamin B6Vitamin B6 +300.8%
Contains more Vitamin KVitamin K +72%
Contains more FolateFolate +171.9%
Contains more CholineCholine +555.8%
Contains more Vitamin B2Vitamin B2 +49.7%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 FatsFats +207.7%
Contains more WaterWater +132%
Contains more CarbsCarbs +100.5%
Contains more OtherOther +56.3%
~equal in Protein ~19.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 -54.6%
Contains more Mono. FatMonounsaturated Fat +64.7%
Contains more Poly. FatPolyunsaturated fat +6429.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds 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 seeds Cocoa solids Opinion
Calories 534kcal 228kcal Flax seeds
Protein 18.29g 19.6g Cocoa solids
Fats 42.16g 13.7g Flax seeds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 20.9g Cocoa solids
Carbs 28.88g 57.9g Cocoa solids
Magnesium 392mg 499mg Cocoa solids
Calcium 255mg 128mg Flax seeds
Potassium 813mg 1524mg Cocoa solids
Iron 5.73mg 13.86mg Cocoa solids
Sugar 1.55g 1.75g Flax seeds
Fiber 27.3g 37g Cocoa solids
Copper 1.22mg 3.788mg Cocoa solids
Zinc 4.34mg 6.81mg Cocoa solids
Phosphorus 642mg 734mg Cocoa solids
Sodium 30mg 21mg Cocoa solids
Vitamin E 0.31mg 0.1mg Flax seeds
Manganese 2.482mg 3.837mg Cocoa solids
Selenium 25.4µg 14.3µg Flax seeds
Vitamin B1 1.644mg 0.078mg Flax seeds
Vitamin B2 0.161mg 0.241mg Cocoa solids
Vitamin B3 3.08mg 2.185mg Flax seeds
Vitamin B5 0.985mg 0.254mg Flax seeds
Vitamin B6 0.473mg 0.118mg Flax seeds
Vitamin K 4.3µg 2.5µg Flax seeds
Folate 87µg 32µg Flax seeds
Choline 78.7mg 12mg Flax seeds
Saturated Fat 3.663g 8.07g Flax seeds
Monounsaturated Fat 7.527g 4.57g Flax seeds
Polyunsaturated fat 28.73g 0.44g Flax seeds
Tryptophan 0.297mg 0.293mg Flax seeds
Threonine 0.766mg 0.776mg Cocoa solids
Isoleucine 0.896mg 0.76mg Flax seeds
Leucine 1.235mg 1.189mg Flax seeds
Lysine 0.862mg 0.983mg Cocoa solids
Methionine 0.37mg 0.202mg Flax seeds
Phenylalanine 0.957mg 0.941mg Flax seeds
Valine 1.072mg 1.177mg Cocoa solids
Histidine 0.472mg 0.339mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds 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
62%
Flax seeds
15%
Cocoa solids
Minerals Daily Need Coverage Score
191%
Flax seeds
339%
Cocoa solids

Comparison summary

Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 0.2g)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 4.407g)
Which food is richer in vitamins?
Flax seeds
Flax seeds 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

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. Flax seeds - 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.