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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, Phosphorus, Zinc, Potassium, and Manganese.
  • Cocoa solids covers 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.

Specific food types used in this comparison are Nuts, walnuts, english and Cocoa, dry powder, unsweetened.

Infographic

Walnut 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.
Walnut
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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 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.
Walnut
8
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 4.3% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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 E Vitamin 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.5µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +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
Walnut
3
10% 14% 76%
Saturated Fat: Sat. Fat 6.126 g
Monounsaturated Fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 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 -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.
Walnut Cocoa solids
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Walnut Cocoa solids Opinion
Calories 654kcal 228kcal Walnut
Protein 15.23g 19.6g Cocoa solids
Fats 65.21g 13.7g Walnut
Vitamin C 1.3mg 0mg Walnut
Net carbs 7.01g 20.9g Cocoa solids
Carbs 13.71g 57.9g Cocoa solids
Magnesium 158mg 499mg Cocoa solids
Calcium 98mg 128mg Cocoa solids
Potassium 441mg 1524mg Cocoa solids
Iron 2.91mg 13.86mg Cocoa solids
Sugar 2.61g 1.75g Cocoa solids
Fiber 6.7g 37g Cocoa solids
Copper 1.586mg 3.788mg Cocoa solids
Zinc 3.09mg 6.81mg Cocoa solids
Starch 0.06g Walnut
Phosphorus 346mg 734mg Cocoa solids
Sodium 2mg 21mg Walnut
Vitamin A 20IU 0IU Walnut
Vitamin A RAE 1µg 0µg Walnut
Vitamin E 0.7mg 0.1mg Walnut
Manganese 3.414mg 3.837mg Cocoa solids
Selenium 4.9µg 14.3µg Cocoa solids
Vitamin B1 0.341mg 0.078mg Walnut
Vitamin B2 0.15mg 0.241mg Cocoa solids
Vitamin B3 1.125mg 2.185mg Cocoa solids
Vitamin B5 0.57mg 0.254mg Walnut
Vitamin B6 0.537mg 0.118mg Walnut
Vitamin K 2.7µg 2.5µg Walnut
Folate 98µg 32µg Walnut
Choline 39.2mg 12mg Walnut
Saturated Fat 6.126g 8.07g Walnut
Monounsaturated Fat 8.933g 4.57g Walnut
Polyunsaturated fat 47.174g 0.44g Walnut
Tryptophan 0.17mg 0.293mg Cocoa solids
Threonine 0.596mg 0.776mg Cocoa solids
Isoleucine 0.625mg 0.76mg Cocoa solids
Leucine 1.17mg 1.189mg Cocoa solids
Lysine 0.424mg 0.983mg Cocoa solids
Methionine 0.236mg 0.202mg Walnut
Phenylalanine 0.711mg 0.941mg Cocoa solids
Valine 0.753mg 1.177mg Cocoa solids
Histidine 0.391mg 0.339mg Walnut
Fructose 0.09g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut 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
32%
Walnut
15%
Cocoa solids
Minerals Daily Need Coverage Score
152%
Walnut
339%
Cocoa solids

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 1.944g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 0.86g)
Which food is cheaper?
Cocoa solids
Cocoa solids is cheaper (difference - $2.6)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.