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  6. Bean raw vs. Cocoa bean

Bean raw vs. Cocoa bean — In-Depth Nutrition Comparison

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How are bean raw and cocoa bean different?

  • Bean raw is richer in folate and vitamin B1, while cocoa bean is higher in copper, iron, manganese, magnesium, fiber, phosphorus, and zinc.
  • Cocoa bean covers your daily need for copper, 302% more than bean raw.
  • Bean raw contains 16 times more folate than cocoa bean. Bean raw contains 525µg of folate, while cocoa bean contains 32µg.
  • Bean raw is lower in saturated fat.

Beans, pinto, mature seeds, raw and Cocoa, dry powder, unsweetened, processed with alkali types were used in this article.

Infographic

Bean raw 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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 less SodiumSodium -36.8%
Contains more SeleniumSelenium +111.4%
Contains more MagnesiumMagnesium +170.5%
Contains more PotassiumPotassium +80.1%
Contains more IronIron +206.1%
Contains more CopperCopper +303.9%
Contains more ZincZinc +179.4%
Contains more PhosphorusPhosphorus +77.1%
Contains more ManganeseManganese +225.5%
~equal in Calcium ~111mg

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +110%
Contains more Vitamin B1Vitamin B1 +548.2%
Contains more Vitamin B5Vitamin B5 +209.1%
Contains more Vitamin B6Vitamin B6 +301.7%
Contains more Vitamin KVitamin K +133.3%
Contains more FolateFolate +1540.6%
Contains more CholineCholine +480.7%
Contains more Vitamin B2Vitamin B2 +117%
Contains more Vitamin B3Vitamin B3 +104.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Cocoa bean DV% diff.
Copper 0.893mg 3.607mg 302%
Iron 5.07mg 15.52mg 131%
Folate 525µg 32µg 123%
Manganese 1.148mg 3.737mg 113%
Magnesium 176mg 476mg 71%
Fiber 15.5g 29.8g 57%
Vitamin B1 0.713mg 0.11mg 50%
Phosphorus 411mg 728mg 45%
Zinc 2.28mg 6.37mg 37%
Saturated fat 0.235g 7.76g 34%
Potassium 1393mg 2509mg 33%
Vitamin B6 0.474mg 0.118mg 27%
Selenium 27.9µg 13.2µg 27%
Caffeine 0mg 78mg 20%
Vitamin B2 0.212mg 0.46mg 19%
Fats 1.23g 13.1g 18%
Starch 34.17g 14%
Vitamin B5 0.785mg 0.254mg 11%
Monounsaturated fat 0.229g 4.39g 10%
Choline 66.2mg 11.4mg 10%
Vitamin B3 1.174mg 2.4mg 8%
Protein 21.42g 18.1g 7%
Vitamin C 6.3mg 0mg 7%
Calories 347kcal 220kcal 6%
Vitamin K 5.6µg 2.4µg 3%
Vitamin E 0.21mg 0.1mg 1%
Carbs 62.55g 58.3g 1%
Net carbs 47.05g 28.5g N/A
Calcium 113mg 111mg 0%
Sugar 2.11g 1.76g N/A
Sodium 12mg 19mg 0%
Polyunsaturated fat 0.407g 0.42g 0%
Tryptophan 0.237mg 0.271mg 0%
Threonine 0.81mg 0.716mg 0%
Isoleucine 0.871mg 0.701mg 0%
Leucine 1.558mg 1.097mg 0%
Lysine 1.356mg 0.907mg 0%
Methionine 0.259mg 0.187mg 0%
Phenylalanine 1.095mg 0.869mg 0%
Valine 0.998mg 1.086mg 0%
Histidine 0.556mg 0.312mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 +18.3%
Contains more WaterWater +319.6%
Contains more FatsFats +965%
Contains more OtherOther +124.8%
~equal in Carbs ~58.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 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 -97%
Contains more Mono. FatMonounsaturated fat +1817%
~equal in Polyunsaturated fat ~0.42g

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.