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

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What are the differences between Bean raw and Cocoa solids?

  • Bean raw is higher in Folate, and Vitamin B1, yet Cocoa solids are higher in Copper, Manganese, Iron, Fiber, Magnesium, Phosphorus, and Zinc.
  • Cocoa solids' daily need coverage for Copper is 322% more.
  • Bean raw has 16 times more Folate than Cocoa solids. While Bean raw has 525µg of Folate, Cocoa solids have only 32µg.
  • The amount of Saturated Fat in Bean raw is lower.

We used Beans, pinto, mature seeds, raw and Cocoa, dry powder, unsweetened types in this article.

Infographic

Bean raw vs Cocoa solids 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 less Sodium -42.9%
Contains more Selenium +95.1%
Contains more Calcium +13.3%
Contains more Iron +173.4%
Contains more Magnesium +183.5%
Contains more Phosphorus +78.6%
Contains more Zinc +198.7%
Contains more Copper +324.2%
Contains more Manganese +234.2%
Equal in Potassium - 1524
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 520% 357% 315% 135% 3% 186% 1263% 501% 78%
Contains less Sodium -42.9%
Contains more Selenium +95.1%
Contains more Calcium +13.3%
Contains more Iron +173.4%
Contains more Magnesium +183.5%
Contains more Phosphorus +78.6%
Contains more Zinc +198.7%
Contains more Copper +324.2%
Contains more Manganese +234.2%
Equal in Potassium - 1524

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 E +110%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +814.1%
Contains more Vitamin B5 +209.1%
Contains more Vitamin B6 +301.7%
Contains more Folate +1540.6%
Contains more Choline +451.7%
Contains more Vitamin K +124%
Contains more Vitamin B2 +13.7%
Contains more Vitamin B3 +86.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 37% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 0% 20% 56% 41% 16% 28% 24% 0% 7% 7%
Contains more Vitamin E +110%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +814.1%
Contains more Vitamin B5 +209.1%
Contains more Vitamin B6 +301.7%
Contains more Folate +1540.6%
Contains more Choline +451.7%
Contains more Vitamin K +124%
Contains more Vitamin B2 +13.7%
Contains more Vitamin B3 +86.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +277.7%
Contains more Fats +1013.8%
Contains more Other +67.1%
Equal in Protein - 19.6
Equal in Carbs - 57.9
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more Water +277.7%
Contains more Fats +1013.8%
Contains more Other +67.1%
Equal in Protein - 19.6
Equal in Carbs - 57.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -97.1%
Contains more Monounsaturated Fat +1895.6%
Equal in Polyunsaturated fat - 0.44
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
62% 35% 3%
Saturated Fat: 8.07 g
Monounsaturated Fat: 4.57 g
Polyunsaturated fat: 0.44 g
Contains less Saturated Fat -97.1%
Contains more Monounsaturated Fat +1895.6%
Equal in Polyunsaturated fat - 0.44

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 solids
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 solids Opinion
Net carbs 47.05g 20.9g Bean raw
Protein 21.42g 19.6g Bean raw
Fats 1.23g 13.7g Cocoa solids
Carbs 62.55g 57.9g Bean raw
Calories 347kcal 228kcal Bean raw
Starch 34.17g Bean raw
Sugar 2.11g 1.75g Cocoa solids
Fiber 15.5g 37g Cocoa solids
Calcium 113mg 128mg Cocoa solids
Iron 5.07mg 13.86mg Cocoa solids
Magnesium 176mg 499mg Cocoa solids
Phosphorus 411mg 734mg Cocoa solids
Potassium 1393mg 1524mg Cocoa solids
Sodium 12mg 21mg Bean raw
Zinc 2.28mg 6.81mg Cocoa solids
Copper 0.893mg 3.788mg Cocoa solids
Manganese 1.148mg 3.837mg Cocoa solids
Selenium 27.9µg 14.3µg Bean raw
Vitamin E 0.21mg 0.1mg Bean raw
Vitamin C 6.3mg 0mg Bean raw
Vitamin B1 0.713mg 0.078mg Bean raw
Vitamin B2 0.212mg 0.241mg Cocoa solids
Vitamin B3 1.174mg 2.185mg Cocoa solids
Vitamin B5 0.785mg 0.254mg Bean raw
Vitamin B6 0.474mg 0.118mg Bean raw
Folate 525µg 32µg Bean raw
Choline 66.2mg 12mg Bean raw
Vitamin K 5.6µg 2.5µg Bean raw
Tryptophan 0.237mg 0.293mg Cocoa solids
Threonine 0.81mg 0.776mg Bean raw
Isoleucine 0.871mg 0.76mg Bean raw
Leucine 1.558mg 1.189mg Bean raw
Lysine 1.356mg 0.983mg Bean raw
Methionine 0.259mg 0.202mg Bean raw
Phenylalanine 1.095mg 0.941mg Bean raw
Valine 0.998mg 1.177mg Cocoa solids
Histidine 0.556mg 0.339mg Bean raw
Saturated Fat 0.235g 8.07g Bean raw
Monounsaturated Fat 0.229g 4.57g Cocoa solids
Polyunsaturated fat 0.407g 0.44g Cocoa solids

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Cocoa solids
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
67%
Bean raw
15%
Cocoa solids
Minerals Daily Need Coverage Score
131%
Bean raw
339%
Cocoa solids

Comparison summary

Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 0.36g)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 7.835g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $0.9)
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 solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.