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
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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
Sodium
-90.5%
Contains
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Calcium
+30.6%
Contains
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Iron
+376.3%
Contains
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Magnesium
+215.8%
Contains
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Phosphorus
+112.1%
Contains
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Potassium
+245.6%
Contains
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Zinc
+120.4%
Contains
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Copper
+138.8%
Contains
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Manganese
+12.4%
Contains
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Selenium
+191.8%
Contains
less
Sodium
-90.5%
Contains
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Calcium
+30.6%
Contains
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Iron
+376.3%
Contains
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Magnesium
+215.8%
Contains
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Phosphorus
+112.1%
Contains
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Potassium
+245.6%
Contains
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Zinc
+120.4%
Contains
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Copper
+138.8%
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Manganese
+12.4%
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Selenium
+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
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Vitamin A
+∞%
Contains
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Vitamin E
+600%
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Vitamin C
+∞%
Contains
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Vitamin B1
+337.2%
Contains
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Vitamin B5
+124.4%
Contains
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Vitamin B6
+355.1%
Contains
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Folate
+206.3%
Contains
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Vitamin B2
+60.7%
Contains
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Vitamin B3
+94.2%
Equal in Vitamin K - 2.5
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+600%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+337.2%
Contains
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Vitamin B5
+124.4%
Contains
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Vitamin B6
+355.1%
Contains
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Folate
+206.3%
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Vitamin B2
+60.7%
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Vitamin B3
+94.2%
Equal in Vitamin K - 2.5
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+376%
Contains
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Water
+35.7%
Contains
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Protein
+28.7%
Contains
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Carbs
+322.3%
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Other
+225.8%
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
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Fats
+376%
Contains
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Water
+35.7%
Contains
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Protein
+28.7%
Contains
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Carbs
+322.3%
Contains
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Other
+225.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-24.1%
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Monounsaturated Fat
+95.5%
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Polyunsaturated fat
+10621.4%
Saturated Fat:
6.126 g
Monounsaturated Fat:
8.933 g
Polyunsaturated fat:
47.174 g
Saturated Fat:
8.07 g
Monounsaturated Fat:
4.57 g
Polyunsaturated fat:
0.44 g
Contains
less
Saturated Fat
-24.1%
Contains
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Monounsaturated Fat
+95.5%
Contains
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Polyunsaturated 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 | |
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Opinion |
| Net carbs | 7.01g | 20.9g |
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| Protein | 15.23g | 19.6g |
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| Fats | 65.21g | 13.7g |
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| Carbs | 13.71g | 57.9g |
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| Calories | 654kcal | 228kcal |
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| Starch | 0.06g |
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| Fructose | 0.09g |
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| Sugar | 2.61g | 1.75g |
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| Fiber | 6.7g | 37g |
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| Calcium | 98mg | 128mg |
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| Iron | 2.91mg | 13.86mg |
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| Magnesium | 158mg | 499mg |
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| Phosphorus | 346mg | 734mg |
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| Potassium | 441mg | 1524mg |
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| Sodium | 2mg | 21mg |
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| Zinc | 3.09mg | 6.81mg |
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| Copper | 1.586mg | 3.788mg |
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| Manganese | 3.414mg | 3.837mg |
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| Selenium | 4.9µg | 14.3µg |
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| Vitamin A | 20IU | 0IU |
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| Vitamin A RAE | 1µg | 0µg |
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| Vitamin E | 0.7mg | 0.1mg |
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| Vitamin C | 1.3mg | 0mg |
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| Vitamin B1 | 0.341mg | 0.078mg |
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| Vitamin B2 | 0.15mg | 0.241mg |
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| Vitamin B3 | 1.125mg | 2.185mg |
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| Vitamin B5 | 0.57mg | 0.254mg |
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| Vitamin B6 | 0.537mg | 0.118mg |
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| Folate | 98µg | 32µg |
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| Vitamin K | 2.7µg | 2.5µg |
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| Tryptophan | 0.17mg | 0.293mg |
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| Threonine | 0.596mg | 0.776mg |
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| Isoleucine | 0.625mg | 0.76mg |
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| Leucine | 1.17mg | 1.189mg |
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| Lysine | 0.424mg | 0.983mg |
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| Methionine | 0.236mg | 0.202mg |
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| Phenylalanine | 0.711mg | 0.941mg |
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| Valine | 0.753mg | 1.177mg |
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| Histidine | 0.391mg | 0.339mg |
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| Saturated Fat | 6.126g | 8.07g |
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| Monounsaturated Fat | 8.933g | 4.57g |
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| Polyunsaturated fat | 47.174g | 0.44g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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People also compare
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
33%
16%
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?
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The foods are relatively equal in Cholesterol (0 mg)