Cocoa solids vs. Brazil nut — In-Depth Nutrition Comparison

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Summary of differences between cocoa solids and brazil nut

Cocoa solids have more copper, iron, fiber, manganese, and magnesium; however, brazil nut is higher in selenium, fats, vitamin B1, and vitamin E.
Brazil nut covers your daily need for selenium 3459% more than cocoa solids.
Cocoa solids have 6 times more iron than brazil nut. While cocoa solids have 13.86mg of iron, brazil nut has only 2.43mg.
Cocoa solids have less saturated fat.
The glycemic index of cocoa solids is higher.

These are the specific foods used in this comparison Cocoa, dry powder, unsweetened and Nuts, brazilnuts, dried, unblanched.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Cocoa solids

Brazil nut

Contains more MagnesiumMagnesium	+32.7%
Contains more PotassiumPotassium	+131.3%
Contains more IronIron	+470.4%
Contains more CopperCopper	+117.3%
Contains more ZincZinc	+67.7%
Contains more ManganeseManganese	+213.7%

Contains more CalciumCalcium	+25%
Contains less SodiumSodium	-85.7%
Contains more SeleniumSelenium	+13305.6%

~equal in Phosphorus ~725mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Cocoa solids

Brazil nut

Contains more Vitamin B2Vitamin B2	+588.6%
Contains more Vitamin B3Vitamin B3	+640.7%
Contains more Vitamin B5Vitamin B5	+38%
Contains more Vitamin B6Vitamin B6	+16.8%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+45.5%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+5550%
Contains more Vitamin B1Vitamin B1	+691%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	14.3µg	1917µg	3459%
Copper	3.788mg	1.743mg	227%
Polyunsaturated fat	0.44g	24.399g	160%
Iron	13.86mg	2.43mg	143%
Omega-6 (Linoleic acid)		23.859g	140%
Fiber	37g	7.5g	118%
Manganese	3.837mg	1.223mg	114%
Fats	13.7g	67.1g	82%
Caffeine	230mg	0mg	58%
Monounsaturated fat	4.57g	23.879g	48%
Vitamin B1	0.078mg	0.617mg	45%
Vitamin E	0.1mg	5.65mg	37%
Saturated fat	8.07g	16.134g	37%
Magnesium	499mg	376mg	29%
Potassium	1524mg	659mg	25%
Zinc	6.81mg	4.06mg	25%
Calories	228kcal	659kcal	22%
Vitamin B2	0.241mg	0.035mg	16%
Carbs	57.9g	11.74g	15%
Vitamin B3	2.185mg	0.295mg	12%
Protein	19.6g	14.32g	11%
Calcium	128mg	160mg	3%
Folate	32µg	22µg	3%
Choline	12mg	28.8mg	3%
Vitamin K	2.5µg	0µg	2%
Vitamin C	0mg	0.7mg	1%
Phosphorus	734mg	725mg	1%
Sodium	21mg	3mg	1%
Vitamin B5	0.254mg	0.184mg	1%
Vitamin B6	0.118mg	0.101mg	1%
Omega-3 (ALA)		0.018g	1%
Protein per 100 calories	8.6g	2.2g	N/A
Calories per 10 g protein	116kcal	460kcal	N/A
Weight per 100 calories	44g	15g	N/A
Unsaturated / Saturated Fat ratio	0.62	3	N/A
Net carbs	20.9g	4.24g	N/A
Sugar	1.75g	2.33g	N/A
Starch		0.25g	0%
Tryptophan	0.293mg	0.135mg	0%
Threonine	0.776mg	0.365mg	0%
Isoleucine	0.76mg	0.518mg	0%
Leucine	1.189mg	1.19mg	0%
Lysine	0.983mg	0.49mg	0%
Methionine	0.202mg	1.124mg	0%
Phenylalanine	0.941mg	0.639mg	0%
Valine	1.177mg	0.76mg	0%
Histidine	0.339mg	0.409mg	0%
Omega-6 (Gamma-linolenic acid)		0.018g	N/A