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  6. Whey vs. Cocoa solids

Whey vs. Cocoa solids — In-Depth Nutrition Comparison

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How are whey and cocoa solids different?

  • Cocoa solids have more copper, iron, manganese, fiber, magnesium, phosphorus, zinc, potassium, and selenium than whey.
  • Daily need coverage for copper for cocoa solids is 420% higher.
  • Whey has less saturated fat.
  • Cocoa solids have a lower glycemic index (24) than whey (43).

Whey, sweet, fluid and Cocoa, dry powder, unsweetened are the varieties used in this article.

Infographic

Whey 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.
Whey
Whey
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 +6137.5%
Contains more CalciumCalcium +172.3%
Contains more PotassiumPotassium +846.6%
Contains more IronIron +23000%
Contains more CopperCopper +94600%
Contains more ZincZinc +5138.5%
Contains more PhosphorusPhosphorus +1495.7%
Contains less SodiumSodium -61.1%
Contains more ManganeseManganese +383600%
Contains more SeleniumSelenium +652.6%

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.
Whey
Whey
5
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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 B5Vitamin B5 +50.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +33.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +116.7%
Contains more Vitamin B2Vitamin B2 +52.5%
Contains more Vitamin B3Vitamin B3 +2852.7%
Contains more Vitamin B6Vitamin B6 +280.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3100%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Whey Cocoa solids DV% diff.
Copper 0.004mg 3.788mg 420%
Iron 0.06mg 13.86mg 173%
Manganese 0.001mg 3.837mg 167%
Fiber 0g 37g 148%
Magnesium 8mg 499mg 117%
Phosphorus 46mg 734mg 98%
Zinc 0.13mg 6.81mg 61%
Caffeine 0mg 230mg 58%
Potassium 161mg 1524mg 40%
Protein 0.85g 19.6g 38%
Saturated fat 0.23g 8.07g 36%
Selenium 1.9µg 14.3µg 23%
Fats 0.36g 13.7g 21%
Carbs 5.14g 57.9g 18%
Vitamin B3 0.074mg 2.185mg 13%
Vitamin B12 0.28µg 0µg 12%
Monounsaturated fat 0.1g 4.57g 11%
Calories 27kcal 228kcal 10%
Folate 1µg 32µg 8%
Calcium 47mg 128mg 8%
Vitamin B6 0.031mg 0.118mg 7%
Vitamin B2 0.158mg 0.241mg 6%
Vitamin B1 0.036mg 0.078mg 4%
Polyunsaturated fat 0.011g 0.44g 3%
Vitamin B5 0.383mg 0.254mg 3%
Vitamin K 0µg 2.5µg 2%
Choline 16mg 12mg 1%
Vitamin E 0mg 0.1mg 1%
Cholesterol 2mg 0mg 1%
Sodium 54mg 21mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 5.14g 20.9g N/A
Sugar 5.14g 1.75g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.013mg 0.293mg 0%
Threonine 0.054mg 0.776mg 0%
Isoleucine 0.047mg 0.76mg 0%
Leucine 0.078mg 1.189mg 0%
Lysine 0.068mg 0.983mg 0%
Methionine 0.016mg 0.202mg 0%
Phenylalanine 0.027mg 0.941mg 0%
Valine 0.046mg 1.177mg 0%
Histidine 0.016mg 0.339mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 +3004%
Contains more ProteinProtein +2205.9%
Contains more FatsFats +3705.6%
Contains more CarbsCarbs +1026.5%
Contains more OtherOther +994.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 -97.1%
Contains more Mono. FatMonounsaturated fat +4470%
Contains more Poly. FatPolyunsaturated fat +3900%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.