Cocoa solids vs. Peanut — In-Depth Nutrition Comparison

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Important differences between cocoa solids and peanuts

Cocoa solids have more copper, iron, fiber, manganese, magnesium, and phosphorus; however, peanuts have more vitamin B3, vitamin E, fats, and folate.
Cocoa solids' daily need coverage for copper is 294% more.
Cocoa solids have 4 times more fiber than peanuts. Cocoa solids have 37g of fiber, while peanuts have 8.5g.
Cocoa solids have a higher glycemic index than peanuts.

The food varieties used in the comparison are Cocoa, dry powder, unsweetened and Peanuts, all types, raw.

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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

Peanut

Contains more MagnesiumMagnesium	+197%
Contains more CalciumCalcium	+39.1%
Contains more PotassiumPotassium	+116.2%
Contains more IronIron	+202.6%
Contains more CopperCopper	+231.1%
Contains more ZincZinc	+108.3%
Contains more PhosphorusPhosphorus	+95.2%
Contains more ManganeseManganese	+98.4%
Contains more SeleniumSelenium	+98.6%

Contains less SodiumSodium

-14.3%

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

Peanut

Contains more Vitamin B2Vitamin B2	+78.5%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin EVitamin E	+8230%
Contains more Vitamin B1Vitamin B1	+720.5%
Contains more Vitamin B3Vitamin B3	+452.2%
Contains more Vitamin B5Vitamin B5	+595.7%
Contains more Vitamin B6Vitamin B6	+194.9%
Contains more FolateFolate	+650%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	3.788mg	1.144mg	294%
Iron	13.86mg	4.58mg	116%
Fiber	37g	8.5g	114%
Polyunsaturated fat	0.44g	15.558g	101%
Manganese	3.837mg	1.934mg	83%
Magnesium	499mg	168mg	79%
Vitamin B3	2.185mg	12.066mg	62%
Caffeine	230mg	0mg	58%
Fats	13.7g	49.24g	55%
Vitamin E	0.1mg	8.33mg	55%
Folate	32µg	240µg	52%
Phosphorus	734mg	376mg	51%
Monounsaturated fat	4.57g	24.426g	50%
Vitamin B1	0.078mg	0.64mg	47%
Zinc	6.81mg	3.27mg	32%
Vitamin B5	0.254mg	1.767mg	30%
Potassium	1524mg	705mg	24%
Vitamin B6	0.118mg	0.348mg	18%
Calories	228kcal	567kcal	17%
Carbs	57.9g	16.13g	14%
Selenium	14.3µg	7.2µg	13%
Protein	19.6g	25.8g	12%
Vitamin B2	0.241mg	0.135mg	8%
Saturated fat	8.07g	6.279g	8%
Choline	12mg	52.5mg	7%
Calcium	128mg	92mg	4%
Vitamin K	2.5µg	0µg	2%
Protein per 100 calories	8.6g	4.6g	N/A
Calories per 10 g protein	116kcal	220kcal	N/A
Weight per 100 calories	44g	18g	N/A
Unsaturated / Saturated Fat ratio	0.62	6.4	N/A
Net carbs	20.9g	7.63g	N/A
Sugar	1.75g	4.72g	N/A
Sodium	21mg	18mg	0%
Tryptophan	0.293mg	0.25mg	0%
Threonine	0.776mg	0.883mg	0%
Isoleucine	0.76mg	0.907mg	0%
Leucine	1.189mg	1.672mg	0%
Lysine	0.983mg	0.926mg	0%
Methionine	0.202mg	0.317mg	0%
Phenylalanine	0.941mg	1.377mg	0%
Valine	1.177mg	1.082mg	0%
Histidine	0.339mg	0.652mg	0%