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  6. Bean raw vs. Cocoa solids

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.
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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains less SodiumSodium -42.9%
Contains more SeleniumSelenium +95.1%
Contains more MagnesiumMagnesium +183.5%
Contains more CalciumCalcium +13.3%
Contains more IronIron +173.4%
Contains more CopperCopper +324.2%
Contains more ZincZinc +198.7%
Contains more PhosphorusPhosphorus +78.6%
Contains more ManganeseManganese +234.2%
~equal in Potassium ~1524mg

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% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +110%
Contains more Vitamin B1Vitamin B1 +814.1%
Contains more Vitamin B5Vitamin B5 +209.1%
Contains more Vitamin B6Vitamin B6 +301.7%
Contains more Vitamin KVitamin K +124%
Contains more FolateFolate +1540.6%
Contains more CholineCholine +451.7%
Contains more Vitamin B2Vitamin B2 +13.7%
Contains more Vitamin B3Vitamin B3 +86.1%
~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 solids DV% diff.
Copper 0.893mg 3.788mg 322%
Folate 525µg 32µg 123%
Manganese 1.148mg 3.837mg 117%
Iron 5.07mg 13.86mg 110%
Fiber 15.5g 37g 86%
Magnesium 176mg 499mg 77%
Caffeine 0mg 230mg 58%
Vitamin B1 0.713mg 0.078mg 53%
Phosphorus 411mg 734mg 46%
Zinc 2.28mg 6.81mg 41%
Saturated fat 0.235g 8.07g 36%
Vitamin B6 0.474mg 0.118mg 27%
Selenium 27.9µg 14.3µg 25%
Fats 1.23g 13.7g 19%
Starch 34.17g 14%
Monounsaturated fat 0.229g 4.57g 11%
Vitamin B5 0.785mg 0.254mg 11%
Choline 66.2mg 12mg 10%
Vitamin C 6.3mg 0mg 7%
Vitamin B3 1.174mg 2.185mg 6%
Calories 347kcal 228kcal 6%
Potassium 1393mg 1524mg 4%
Protein 21.42g 19.6g 4%
Vitamin K 5.6µg 2.5µg 3%
Carbs 62.55g 57.9g 2%
Vitamin B2 0.212mg 0.241mg 2%
Calcium 113mg 128mg 2%
Vitamin E 0.21mg 0.1mg 1%
Net carbs 47.05g 20.9g N/A
Sugar 2.11g 1.75g N/A
Sodium 12mg 21mg 0%
Polyunsaturated fat 0.407g 0.44g 0%
Tryptophan 0.237mg 0.293mg 0%
Threonine 0.81mg 0.776mg 0%
Isoleucine 0.871mg 0.76mg 0%
Leucine 1.558mg 1.189mg 0%
Lysine 1.356mg 0.983mg 0%
Methionine 0.259mg 0.202mg 0%
Phenylalanine 1.095mg 0.941mg 0%
Valine 0.998mg 1.177mg 0%
Histidine 0.556mg 0.339mg 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
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 WaterWater +277.7%
Contains more FatsFats +1013.8%
Contains more OtherOther +67.1%
~equal in Protein ~19.6g
~equal in Carbs ~57.9g

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 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +1895.6%
~equal in Polyunsaturated fat ~0.44g

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.