Walnut vs. Cocoa solids — In-Depth Nutrition Comparison
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Significant differences between walnut and cocoa solids
- Walnut has more vitamin B6 and vitamin B1; however, cocoa solids are richer in copper, iron, fiber, magnesium, caffeine, phosphorus, zinc, and potassium.
- Cocoa solids cover your daily copper needs 245% more than walnut.
- Cocoa solids have 5 times less vitamin B6 than walnut. Walnut has 0.537mg of vitamin B6, while cocoa solids have 0.118mg.
- Cocoa solids have a higher glycemic index. The glycemic index of cocoa solids is 24, while the glycemic index of walnut is 0.
Specific food types used in this comparison are Nuts, walnuts, english and Cocoa, dry powder, unsweetened.
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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.
| Contains less SodiumSodium | -90.5% |
| Contains more MagnesiumMagnesium | +215.8% |
| Contains more CalciumCalcium | +30.6% |
| Contains more PotassiumPotassium | +245.6% |
| Contains more IronIron | +376.3% |
| Contains more CopperCopper | +138.8% |
| Contains more ZincZinc | +120.4% |
| Contains more PhosphorusPhosphorus | +112.1% |
| Contains more ManganeseManganese | +12.4% |
| Contains more SeleniumSelenium | +191.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +600% |
| Contains more Vitamin B1Vitamin B1 | +337.2% |
| Contains more Vitamin B5Vitamin B5 | +124.4% |
| Contains more Vitamin B6Vitamin B6 | +355.1% |
| Contains more FolateFolate | +206.3% |
| Contains more CholineCholine | +226.7% |
| Contains more Vitamin B2Vitamin B2 | +60.7% |
| Contains more Vitamin B3Vitamin B3 | +94.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Protein:
19.6 g
Fats:
13.7 g
Carbs:
57.9 g
Water:
3 g
Other:
5.8 g
| Contains more FatsFats | +376% |
| Contains more WaterWater | +35.7% |
| Contains more ProteinProtein | +28.7% |
| Contains more CarbsCarbs | +322.3% |
| Contains more OtherOther | +225.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
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 | -24.1% |
| Contains more Mono. FatMonounsaturated fat | +95.5% |
| Contains more Poly. FatPolyunsaturated fat | +10621.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 47.174g | 0.44g | 312% |
| Copper | 1.586mg | 3.788mg | 245% |
| Iron | 2.91mg | 13.86mg | 137% |
| Fiber | 6.7g | 37g | 121% |
| Magnesium | 158mg | 499mg | 81% |
| Fats | 65.21g | 13.7g | 79% |
| Caffeine | 0mg | 230mg | 58% |
| Phosphorus | 346mg | 734mg | 55% |
| Zinc | 3.09mg | 6.81mg | 34% |
| Vitamin B6 | 0.537mg | 0.118mg | 32% |
| Potassium | 441mg | 1524mg | 32% |
| Vitamin B1 | 0.341mg | 0.078mg | 22% |
| Calories | 654kcal | 228kcal | 21% |
| Manganese | 3.414mg | 3.837mg | 18% |
| Selenium | 4.9µg | 14.3µg | 17% |
| Folate | 98µg | 32µg | 17% |
| Carbs | 13.71g | 57.9g | 15% |
| Monounsaturated fat | 8.933g | 4.57g | 11% |
| Saturated fat | 6.126g | 8.07g | 9% |
| Protein | 15.23g | 19.6g | 9% |
| Vitamin B2 | 0.15mg | 0.241mg | 7% |
| Vitamin B3 | 1.125mg | 2.185mg | 7% |
| Vitamin B5 | 0.57mg | 0.254mg | 6% |
| Choline | 39.2mg | 12mg | 5% |
| Vitamin E | 0.7mg | 0.1mg | 4% |
| Calcium | 98mg | 128mg | 3% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Sodium | 2mg | 21mg | 1% |
| Net carbs | 7.01g | 20.9g | N/A |
| Sugar | 2.61g | 1.75g | N/A |
| Starch | 0.06g | 0% | |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin K | 2.7µg | 2.5µg | 0% |
| Tryptophan | 0.17mg | 0.293mg | 0% |
| Threonine | 0.596mg | 0.776mg | 0% |
| Isoleucine | 0.625mg | 0.76mg | 0% |
| Leucine | 1.17mg | 1.189mg | 0% |
| Lysine | 0.424mg | 0.983mg | 0% |
| Methionine | 0.236mg | 0.202mg | 0% |
| Phenylalanine | 0.711mg | 0.941mg | 0% |
| Valine | 0.753mg | 1.177mg | 0% |
| Histidine | 0.391mg | 0.339mg | 0% |
| Fructose | 0.09g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
15%
Minerals Daily Need Coverage Score
152%
339%
Comparison summary
Which food contains less Sodium?
Walnut contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Walnut is lower in Saturated fat (difference - 1.944g)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Cocoa solids is lower in Sugar (difference - 0.86g)
Which food is cheaper?
Cocoa solids is cheaper (difference - $2.6)
Which food is richer in minerals?
Cocoa solids is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)