Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Almonds vs. Cocoa bean — In-Depth Nutrition Comparison

Compare

What are the differences between almonds and cocoa bean?

  • Almonds are higher in vitamin E and vitamin B2, yet cocoa bean is higher in copper, iron, fiber, manganese, potassium, magnesium, phosphorus, and zinc.
  • Cocoa bean's daily need coverage for copper is 286% more.
  • Almonds have 256 times more vitamin E than cocoa bean. While almonds have 25.63mg of vitamin E, cocoa bean has only 0.1mg.

We used Nuts, almonds and Cocoa, dry powder, unsweetened, processed with alkali types in this article.

Infographic

Almonds vs Cocoa bean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains more CalciumCalcium +142.3%
Contains less SodiumSodium -94.7%
Contains more MagnesiumMagnesium +76.3%
Contains more PotassiumPotassium +242.3%
Contains more IronIron +318.3%
Contains more CopperCopper +249.9%
Contains more ZincZinc +104.2%
Contains more PhosphorusPhosphorus +51.4%
Contains more ManganeseManganese +71.5%
Contains more SeleniumSelenium +222%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin EVitamin E +25530%
Contains more Vitamin B1Vitamin B1 +86.4%
Contains more Vitamin B2Vitamin B2 +147.4%
Contains more Vitamin B3Vitamin B3 +50.8%
Contains more Vitamin B5Vitamin B5 +85.4%
Contains more Vitamin B6Vitamin B6 +16.1%
Contains more FolateFolate +37.5%
Contains more CholineCholine +357%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more ProteinProtein +16.9%
Contains more FatsFats +281.1%
Contains more WaterWater +63.3%
Contains more CarbsCarbs +170.5%
Contains more OtherOther +163.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -51%
Contains more Mono. FatMonounsaturated fat +618.7%
Contains more Poly. FatPolyunsaturated fat +2835.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almonds Cocoa bean DV% diff.
Copper 1.031mg 3.607mg 286%
Vitamin E 25.63mg 0.1mg 170%
Iron 3.71mg 15.52mg 148%
Polyunsaturated fat 12.329g 0.42g 79%
Fiber 12.5g 29.8g 69%
Manganese 2.179mg 3.737mg 68%
Monounsaturated fat 31.551g 4.39g 68%
Fats 49.93g 13.1g 57%
Vitamin B2 1.138mg 0.46mg 52%
Potassium 733mg 2509mg 52%
Magnesium 270mg 476mg 49%
Phosphorus 481mg 728mg 35%
Zinc 3.12mg 6.37mg 30%
Caffeine 0mg 78mg 20%
Calories 579kcal 220kcal 18%
Saturated fat 3.802g 7.76g 18%
Selenium 4.1µg 13.2µg 17%
Calcium 269mg 111mg 16%
Carbs 21.55g 58.3g 12%
Vitamin B1 0.205mg 0.11mg 8%
Vitamin B3 3.618mg 2.4mg 8%
Choline 52.1mg 11.4mg 7%
Protein 21.15g 18.1g 6%
Vitamin B5 0.471mg 0.254mg 4%
Folate 44µg 32µg 3%
Vitamin K 0µg 2.4µg 2%
Vitamin B6 0.137mg 0.118mg 1%
Sodium 1mg 19mg 1%
Net carbs 9.05g 28.5g N/A
Sugar 4.35g 1.76g N/A
Starch 0.72g 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0.271mg 0%
Threonine 0.601mg 0.716mg 0%
Isoleucine 0.751mg 0.701mg 0%
Leucine 1.473mg 1.097mg 0%
Lysine 0.568mg 0.907mg 0%
Methionine 0.157mg 0.187mg 0%
Phenylalanine 1.132mg 0.869mg 0%
Valine 0.855mg 1.086mg 0%
Histidine 0.539mg 0.312mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Cocoa bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
78%
Almonds
20%
Cocoa bean
Minerals Daily Need Coverage Score
142%
Almonds
343%
Cocoa bean

Comparison summary

Which food is lower in Sugar?
Cocoa bean
Cocoa bean is lower in Sugar (difference - 2.59g)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Almonds
Almonds is lower in Saturated fat (difference - 3.958g)
Which food is cheaper?
Almonds
Almonds is cheaper (difference - $0.2)
Which food is richer in vitamins?
Almonds
Almonds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.