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  6. Vegetable vs. Cocoa solids

Vegetable vs. Cocoa solids — In-Depth Nutrition Comparison

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How are vegetable and cocoa solids different?

  • Vegetable is higher in vitamin A; however, cocoa solids are richer in copper, iron, manganese, fiber, magnesium, phosphorus, zinc, and potassium.
  • Daily need coverage for copper for cocoa solids is 412% higher.
  • Vegetable has less saturated fat.
  • Cocoa solids have a lower glycemic index (24) than vegetable (66).

Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Cocoa, dry powder, unsweetened are the varieties used in this article.

Infographic

Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 MagnesiumMagnesium +2168.2%
Contains more CalciumCalcium +412%
Contains more PotassiumPotassium +801.8%
Contains more IronIron +1590.2%
Contains more CopperCopper +4463.9%
Contains more ZincZinc +1289.8%
Contains more PhosphorusPhosphorus +1339.2%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +912.4%
Contains more SeleniumSelenium +4666.7%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 +280%
Contains more Vitamin KVitamin K +840%
Contains more CholineCholine +100.8%
Contains more Vitamin B2Vitamin B2 +100.8%
Contains more Vitamin B3Vitamin B3 +156.8%
Contains more Vitamin B5Vitamin B5 +68.2%
Contains more Vitamin B6Vitamin B6 +59.5%
Contains more FolateFolate +68.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.078mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable Cocoa solids DV% diff.
Copper 0.083mg 3.788mg 412%
Iron 0.82mg 13.86mg 163%
Manganese 0.379mg 3.837mg 150%
Fiber 4.4g 37g 130%
Magnesium 22mg 499mg 114%
Phosphorus 51mg 734mg 98%
Caffeine 0mg 230mg 58%
Zinc 0.49mg 6.81mg 57%
Potassium 169mg 1524mg 40%
Saturated fat 0.031g 8.07g 37%
Protein 2.86g 19.6g 33%
Selenium 0.3µg 14.3µg 25%
Vitamin A 214µg 0µg 24%
Fats 0.15g 13.7g 21%
Vitamin K 23.5µg 2.5µg 18%
Carbs 13.09g 57.9g 15%
Monounsaturated fat 0.01g 4.57g 11%
Calcium 25mg 128mg 10%
Vitamin B2 0.12mg 0.241mg 9%
Vitamin B3 0.851mg 2.185mg 8%
Calories 65kcal 228kcal 8%
Vitamin C 3.2mg 0mg 4%
Vitamin B6 0.074mg 0.118mg 3%
Folate 19µg 32µg 3%
Vitamin E 0.38mg 0.1mg 2%
Vitamin B5 0.151mg 0.254mg 2%
Choline 24.1mg 12mg 2%
Polyunsaturated fat 0.072g 0.44g 2%
Sodium 35mg 21mg 1%
Vitamin B1 0.071mg 0.078mg 1%
Net carbs 8.69g 20.9g N/A
Sugar 3.12g 1.75g N/A
Tryptophan 0.029mg 0.293mg 0%
Threonine 0.115mg 0.776mg 0%
Isoleucine 0.139mg 0.76mg 0%
Leucine 0.19mg 1.189mg 0%
Lysine 0.17mg 0.983mg 0%
Methionine 0.034mg 0.202mg 0%
Phenylalanine 0.12mg 0.941mg 0%
Valine 0.149mg 1.177mg 0%
Histidine 0.073mg 0.339mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 +2674.3%
Contains more ProteinProtein +585.3%
Contains more FatsFats +9033.3%
Contains more CarbsCarbs +342.3%
Contains more OtherOther +765.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 +45600%
Contains more Poly. FatPolyunsaturated fat +511.1%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.