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Cocoa solids vs. Cranberry beans — In-Depth Nutrition Comparison

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A recap on differences between Cocoa solids and Cranberry beans

  • Cocoa solids have more Copper, Manganese, Iron, Fiber, Magnesium, Phosphorus, Zinc, and Potassium, however, Cranberry beans is higher in Folate.
  • Cocoa solids covers your daily Copper needs 395% more than Cranberry beans.
  • Cranberry beans contains 68 times less Saturated Fat than Cocoa solids. Cocoa solids contain 8.07g of Saturated Fat, while Cranberry beans contains 0.119g.

Food varieties used in this article are Cocoa, dry powder, unsweetened and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Cocoa solids vs Cranberry beans 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.
Contains more Calcium +156%
Contains more Iron +563.2%
Contains more Magnesium +898%
Contains more Phosphorus +443.7%
Contains more Potassium +293.8%
Contains more Zinc +497.4%
Contains more Copper +1539.8%
Contains more Manganese +937%
Contains more Selenium +1000%
Contains less Sodium -95.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 520% 357% 315% 135% 3% 186% 1263% 501% 78%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Calcium +156%
Contains more Iron +563.2%
Contains more Magnesium +898%
Contains more Phosphorus +443.7%
Contains more Potassium +293.8%
Contains more Zinc +497.4%
Contains more Copper +1539.8%
Contains more Manganese +937%
Contains more Selenium +1000%
Contains less Sodium -95.2%

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.
:
Contains more Vitamin B2 +249.3%
Contains more Vitamin B3 +324.3%
Contains more Vitamin B6 +45.7%
Contains more Vitamin B1 +169.2%
Contains more Folate +546.9%
Equal in Vitamin B5 - 0.24
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 20% 56% 41% 16% 28% 24% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Contains more Vitamin B2 +249.3%
Contains more Vitamin B3 +324.3%
Contains more Vitamin B6 +45.7%
Contains more Vitamin B1 +169.2%
Contains more Folate +546.9%
Equal in Vitamin B5 - 0.24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +109.9%
Contains more Fats +2878.3%
Contains more Carbs +136.7%
Contains more Other +432.1%
Contains more Water +2055%
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more Protein +109.9%
Contains more Fats +2878.3%
Contains more Carbs +136.7%
Contains more Other +432.1%
Contains more Water +2055%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +11325%
Contains more Polyunsaturated fat +121.1%
Contains less Saturated Fat -98.5%
62% 35% 3%
Saturated Fat: 8.07 g
Monounsaturated Fat: 4.57 g
Polyunsaturated fat: 0.44 g
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +11325%
Contains more Polyunsaturated fat +121.1%
Contains less Saturated Fat -98.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cocoa solids Cranberry beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cocoa solids Cranberry beans Opinion
Net carbs 20.9g 15.86g Cocoa solids
Protein 19.6g 9.34g Cocoa solids
Fats 13.7g 0.46g Cocoa solids
Carbs 57.9g 24.46g Cocoa solids
Calories 228kcal 136kcal Cocoa solids
Sugar 1.75g Cranberry beans
Fiber 37g 8.6g Cocoa solids
Calcium 128mg 50mg Cocoa solids
Iron 13.86mg 2.09mg Cocoa solids
Magnesium 499mg 50mg Cocoa solids
Phosphorus 734mg 135mg Cocoa solids
Potassium 1524mg 387mg Cocoa solids
Sodium 21mg 1mg Cranberry beans
Zinc 6.81mg 1.14mg Cocoa solids
Copper 3.788mg 0.231mg Cocoa solids
Manganese 3.837mg 0.37mg Cocoa solids
Selenium 14.3µg 1.3µg Cocoa solids
Vitamin E 0.1mg Cocoa solids
Vitamin B1 0.078mg 0.21mg Cranberry beans
Vitamin B2 0.241mg 0.069mg Cocoa solids
Vitamin B3 2.185mg 0.515mg Cocoa solids
Vitamin B5 0.254mg 0.24mg Cocoa solids
Vitamin B6 0.118mg 0.081mg Cocoa solids
Folate 32µg 207µg Cranberry beans
Vitamin K 2.5µg Cocoa solids
Tryptophan 0.293mg 0.111mg Cocoa solids
Threonine 0.776mg 0.393mg Cocoa solids
Isoleucine 0.76mg 0.412mg Cocoa solids
Leucine 1.189mg 0.746mg Cocoa solids
Lysine 0.983mg 0.641mg Cocoa solids
Methionine 0.202mg 0.14mg Cocoa solids
Phenylalanine 0.941mg 0.505mg Cocoa solids
Valine 1.177mg 0.489mg Cocoa solids
Histidine 0.339mg 0.26mg Cocoa solids
Saturated Fat 8.07g 0.119g Cranberry beans
Monounsaturated Fat 4.57g 0.04g Cocoa solids
Polyunsaturated fat 0.44g 0.199g Cocoa solids

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Cranberry beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Cocoa solids
22%
Cranberry beans
Minerals Daily Need Coverage Score
339%
Cocoa solids
38%
Cranberry beans

Comparison summary

Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 7.951g)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food is richer in vitamins?
Cocoa solids
Cocoa solids is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.4)

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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/nutrients
  2. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.