Flax seeds vs. Cocoa solids — In-Depth Nutrition Comparison

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A recap on the differences between flax seeds and cocoa solids

Flax seeds have more vitamin B1, fats, and vitamin B6; however, cocoa solids are higher in copper, iron, manganese, fiber, magnesium, and zinc.
Cocoa solids cover your daily copper needs 285% more than flax seeds.
Cocoa solids contain 21 times less vitamin B1 than flax seeds. Flax seeds contain 1.644mg of vitamin B1, while cocoa solids contain 0.078mg.
Flax seeds have less saturated fat.

Food varieties used in this article are Seeds, flaxseed 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.

Flax seeds

Cocoa solids

Contains more CalciumCalcium	+99.2%
Contains more SeleniumSelenium	+77.6%

Contains more MagnesiumMagnesium	+27.3%
Contains more PotassiumPotassium	+87.5%
Contains more IronIron	+141.9%
Contains more CopperCopper	+210.5%
Contains more ZincZinc	+56.9%
Contains more PhosphorusPhosphorus	+14.3%
Contains less SodiumSodium	-30%
Contains more ManganeseManganese	+54.6%

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.

Flax seeds

Cocoa solids

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+210%
Contains more Vitamin B1Vitamin B1	+2007.7%
Contains more Vitamin B3Vitamin B3	+41%
Contains more Vitamin B5Vitamin B5	+287.8%
Contains more Vitamin B6Vitamin B6	+300.8%
Contains more Vitamin KVitamin K	+72%
Contains more FolateFolate	+171.9%

Contains more Vitamin B2Vitamin B2

+49.7%

~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	1.22mg	3.788mg	285%
Polyunsaturated fat	28.73g	0.44g	189%
Vitamin B1	1.644mg	0.078mg	131%
Iron	5.73mg	13.86mg	102%
Manganese	2.482mg	3.837mg	59%
Caffeine	0mg	230mg	58%
Fats	42.16g	13.7g	44%
Fiber	27.3g	37g	39%
Vitamin B6	0.473mg	0.118mg	27%
Magnesium	392mg	499mg	25%
Zinc	4.34mg	6.81mg	22%
Potassium	813mg	1524mg	21%
Selenium	25.4µg	14.3µg	20%
Saturated fat	3.663g	8.07g	20%
Calories	534kcal	228kcal	15%
Vitamin B5	0.985mg	0.254mg	15%
Folate	87µg	32µg	14%
Calcium	255mg	128mg	13%
Phosphorus	642mg	734mg	13%
Choline	78.7mg	12mg	12%
Carbs	28.88g	57.9g	10%
Monounsaturated fat	7.527g	4.57g	7%
Vitamin B2	0.161mg	0.241mg	6%
Vitamin B3	3.08mg	2.185mg	6%
Protein	18.29g	19.6g	3%
Vitamin K	4.3µg	2.5µg	2%
Vitamin C	0.6mg	0mg	1%
Vitamin E	0.31mg	0.1mg	1%
Protein per 100 calories	3.4g	8.6g	N/A
Calories per 10 g protein	292kcal	116kcal	N/A
Weight per 100 calories	19g	44g	N/A
Unsaturated / Saturated Fat ratio	9.9	0.62	N/A
Net carbs	1.58g	20.9g	N/A
Sugar	1.55g	1.75g	N/A
Sodium	30mg	21mg	0%
Tryptophan	0.297mg	0.293mg	0%
Threonine	0.766mg	0.776mg	0%
Isoleucine	0.896mg	0.76mg	0%
Leucine	1.235mg	1.189mg	0%
Lysine	0.862mg	0.983mg	0%
Methionine	0.37mg	0.202mg	0%
Phenylalanine	0.957mg	0.941mg	0%
Valine	1.072mg	1.177mg	0%
Histidine	0.472mg	0.339mg	0%
Omega-6 (Eicosadienoic acid)	0.007g		N/A