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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 of 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.
Bean raw
Bean raw
3
:
7
Cocoa bean
Cocoa bean
Contains less Sodium -36.8%
Contains more Selenium +111.4%
Contains more Iron +206.1%
Contains more Magnesium +170.5%
Contains more Phosphorus +77.1%
Contains more Potassium +80.1%
Contains more Zinc +179.4%
Contains more Copper +303.9%
Contains more Manganese +225.5%
Equal in Calcium - 111
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Cocoa bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 582% 340% 312% 222% 3% 174% 1203% 488% 72%
Contains less Sodium -36.8%
Contains more Selenium +111.4%
Contains more Iron +206.1%
Contains more Magnesium +170.5%
Contains more Phosphorus +77.1%
Contains more Potassium +80.1%
Contains more Zinc +179.4%
Contains more Copper +303.9%
Contains more Manganese +225.5%
Equal in Calcium - 111

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.
Bean raw
Bean raw
7
:
2
Cocoa bean
Cocoa bean
Contains more Vitamin E +110%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +548.2%
Contains more Vitamin B5 +209.1%
Contains more Vitamin B6 +301.7%
Contains more Folate +1540.6%
Contains more Vitamin K +133.3%
Contains more Vitamin B2 +117%
Contains more Vitamin B3 +104.4%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Cocoa bean
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% 28% 107% 45% 16% 28% 24% 0% 6%
Contains more Vitamin E +110%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +548.2%
Contains more Vitamin B5 +209.1%
Contains more Vitamin B6 +301.7%
Contains more Folate +1540.6%
Contains more Vitamin K +133.3%
Contains more Vitamin B2 +117%
Contains more Vitamin B3 +104.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
3
:
2
Cocoa bean
Cocoa bean
Contains more Protein +18.3%
Contains more Water +319.6%
Contains more Fats +965%
Contains more Other +124.8%
Equal in Carbs - 58.3
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Cocoa bean
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 Protein +18.3%
Contains more Water +319.6%
Contains more Fats +965%
Contains more Other +124.8%
Equal in Carbs - 58.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
1
:
2
Cocoa bean
Cocoa bean
Contains less Saturated Fat -97%
Contains more Monounsaturated Fat +1817%
Equal in Polyunsaturated fat - 0.42
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Cocoa bean
62% 35% 3%
Saturated Fat: 7.76 g
Monounsaturated Fat: 4.39 g
Polyunsaturated fat: 0.42 g
Contains less Saturated Fat -97%
Contains more Monounsaturated Fat +1817%
Equal in Polyunsaturated fat - 0.42

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean raw 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 Bean raw Cocoa bean Opinion
Net carbs 47.05g 28.5g Bean raw
Protein 21.42g 18.1g Bean raw
Fats 1.23g 13.1g Cocoa bean
Carbs 62.55g 58.3g Bean raw
Calories 347kcal 220kcal Bean raw
Starch 34.17g Bean raw
Sugar 2.11g 1.76g Cocoa bean
Fiber 15.5g 29.8g Cocoa bean
Calcium 113mg 111mg Bean raw
Iron 5.07mg 15.52mg Cocoa bean
Magnesium 176mg 476mg Cocoa bean
Phosphorus 411mg 728mg Cocoa bean
Potassium 1393mg 2509mg Cocoa bean
Sodium 12mg 19mg Bean raw
Zinc 2.28mg 6.37mg Cocoa bean
Copper 0.893mg 3.607mg Cocoa bean
Manganese 1.148mg 3.737mg Cocoa bean
Selenium 27.9µg 13.2µg Bean raw
Vitamin E 0.21mg 0.1mg Bean raw
Vitamin C 6.3mg 0mg Bean raw
Vitamin B1 0.713mg 0.11mg Bean raw
Vitamin B2 0.212mg 0.46mg Cocoa bean
Vitamin B3 1.174mg 2.4mg Cocoa bean
Vitamin B5 0.785mg 0.254mg Bean raw
Vitamin B6 0.474mg 0.118mg Bean raw
Folate 525µg 32µg Bean raw
Vitamin K 5.6µg 2.4µg Bean raw
Tryptophan 0.237mg 0.271mg Cocoa bean
Threonine 0.81mg 0.716mg Bean raw
Isoleucine 0.871mg 0.701mg Bean raw
Leucine 1.558mg 1.097mg Bean raw
Lysine 1.356mg 0.907mg Bean raw
Methionine 0.259mg 0.187mg Bean raw
Phenylalanine 1.095mg 0.869mg Bean raw
Valine 0.998mg 1.086mg Cocoa bean
Histidine 0.556mg 0.312mg Bean raw
Saturated Fat 0.235g 7.76g Bean raw
Monounsaturated Fat 0.229g 4.39g Cocoa bean
Polyunsaturated fat 0.407g 0.42g Cocoa bean

Which food is preferable for your diet?

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

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
70%
Bean raw
21%
Cocoa bean
Minerals Daily Need Coverage Score
131%
Bean raw
343%
Cocoa bean

Comparison summary

Which food is lower in Sugar?
Cocoa bean
Cocoa bean is lower in Sugar (difference - 0.35g)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 7.525g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $1.1)
Which food is richer in vitamins?
Bean raw
Bean raw 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. 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.