Peanut butter vs. Cocoa solids — In-Depth Nutrition Comparison

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Summary of differences between peanut butter and cocoa solids

Peanut butter has more vitamin B3, vitamin E, and fats; however, cocoa solids are higher in copper, iron, fiber, manganese, magnesium, phosphorus, and zinc.
Cocoa solids cover your daily need for copper 374% more than peanut butter.
Peanut butter has 91 times more vitamin E than cocoa solids. While peanut butter has 9.1mg of vitamin E, cocoa solids have only 0.1mg.

These are the specific foods used in this comparison Peanut butter, smooth style, without salt and Cocoa, dry powder, unsweetened.

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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.

Peanut butter

Cocoa solids

Contains less SodiumSodium

-19%

Contains more MagnesiumMagnesium	+197%
Contains more CalciumCalcium	+161.2%
Contains more PotassiumPotassium	+173.1%
Contains more IronIron	+696.6%
Contains more CopperCopper	+797.6%
Contains more ZincZinc	+171.3%
Contains more PhosphorusPhosphorus	+119.1%
Contains more ManganeseManganese	+130.5%
Contains more SeleniumSelenium	+248.8%

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.

Peanut butter

Cocoa solids

Contains more Vitamin EVitamin E	+9000%
Contains more Vitamin B1Vitamin B1	+92.3%
Contains more Vitamin B3Vitamin B3	+500.1%
Contains more Vitamin B5Vitamin B5	+347.6%
Contains more Vitamin B6Vitamin B6	+273.7%
Contains more FolateFolate	+171.9%

Contains more Vitamin B2Vitamin B2	+25.5%
Contains more Vitamin KVitamin K	+733.3%

~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	0.422mg	3.788mg	374%
Iron	1.74mg	13.86mg	152%
Fiber	5g	37g	128%
Manganese	1.665mg	3.837mg	94%
Polyunsaturated fat	12.535g	0.44g	81%
Magnesium	168mg	499mg	79%
Omega-6 (Linoleic acid)	12.215g		72%
Vitamin B3	13.112mg	2.185mg	68%
Vitamin E	9.1mg	0.1mg	60%
Fats	51.36g	13.7g	58%
Caffeine	0mg	230mg	58%
Phosphorus	335mg	734mg	57%
Monounsaturated fat	25.941g	4.57g	53%
Zinc	2.51mg	6.81mg	39%
Potassium	558mg	1524mg	28%
Vitamin B6	0.441mg	0.118mg	25%
Calories	598kcal	228kcal	19%
Selenium	4.1µg	14.3µg	19%
Vitamin B5	1.137mg	0.254mg	18%
Folate	87µg	32µg	14%
Carbs	22.31g	57.9g	12%
Saturated fat	10.325g	8.07g	10%
Choline	63mg	12mg	9%
Calcium	49mg	128mg	8%
Vitamin B1	0.15mg	0.078mg	6%
Protein	22.21g	19.6g	5%
Vitamin B2	0.192mg	0.241mg	4%
Vitamin K	0.3µg	2.5µg	2%
Omega-3 (ALA)	0.027g		2%
Starch	3.56g		1%
Protein per 100 calories	3.7g	8.6g	N/A
Calories per 10 g protein	269kcal	116kcal	N/A
Weight per 100 calories	17g	44g	N/A
Unsaturated / Saturated Fat ratio	3.7	0.62	N/A
Net carbs	17.31g	20.9g	N/A
Sugar	10.49g	1.75g	N/A
Sodium	17mg	21mg	0%
Trans fat	0.075g		N/A
Tryptophan	0.231mg	0.293mg	0%
Threonine	0.525mg	0.776mg	0%
Isoleucine	0.616mg	0.76mg	0%
Leucine	1.546mg	1.189mg	0%
Lysine	0.681mg	0.983mg	0%
Methionine	0.265mg	0.202mg	0%
Phenylalanine	1.202mg	0.941mg	0%
Valine	0.782mg	1.177mg	0%
Histidine	0.557mg	0.339mg	0%
Fructose	0.12g		0%
Omega-3 (Eicosatrienoic acid)	0.01g		N/A
Omega-6 (Gamma-linolenic acid)	0.001g		N/A
Omega-6 (Eicosadienoic acid)	0.008g		N/A