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Bean vs. Cocoa solids — In-Depth Nutrition Comparison

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The main differences between Bean and Cocoa solids

  • Cocoa solids are richer than Bean in Copper, Iron, Fiber, Magnesium, Phosphorus, Zinc, Potassium, Selenium, and Vitamin B2.
  • Daily need coverage for Copper from Cocoa solids is 398% higher.
  • Bean contains less Saturated Fat.

Food types used in this article are Beans, baked, canned, no salt added and Cocoa, dry powder, unsweetened.

Infographic

Bean 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 -95.2%
Contains more Calcium +156%
Contains more Iron +4679.3%
Contains more Magnesium +1459.4%
Contains more Phosphorus +605.8%
Contains more Potassium +414.9%
Contains more Zinc +386.4%
Contains more Copper +1738.8%
Contains more Selenium +217.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 520% 357% 315% 135% 3% 186% 1263% 501% 78%
Contains less Sodium -95.2%
Contains more Calcium +156%
Contains more Iron +4679.3%
Contains more Magnesium +1459.4%
Contains more Phosphorus +605.8%
Contains more Potassium +414.9%
Contains more Zinc +386.4%
Contains more Copper +1738.8%
Contains more Selenium +217.8%

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
6
:
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +92.3%
Contains more Vitamin B6 +10.2%
Contains more Choline +156.7%
Contains more Vitamin B2 +301.7%
Contains more Vitamin B3 +408.1%
Contains more Folate +33.3%
Contains more Vitamin K +212.5%
Equal in Vitamin B6 - 0.118
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 17% 2%
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 A +∞%
Contains more Vitamin E +50%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +92.3%
Contains more Vitamin B6 +10.2%
Contains more Choline +156.7%
Contains more Vitamin B2 +301.7%
Contains more Vitamin B3 +408.1%
Contains more Folate +33.3%
Contains more Vitamin K +212.5%
Equal in Vitamin B6 - 0.118

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +2320%
Contains more Protein +308.3%
Contains more Fats +3325%
Contains more Carbs +182.6%
Contains more Other +239.2%
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +2320%
Contains more Protein +308.3%
Contains more Fats +3325%
Contains more Carbs +182.6%
Contains more Other +239.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +12957.1%
Contains more Polyunsaturated fat +155.8%
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
62% 35% 3%
Saturated Fat: 8.07 g
Monounsaturated Fat: 4.57 g
Polyunsaturated fat: 0.44 g
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +12957.1%
Contains more Polyunsaturated fat +155.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean Cocoa solids Opinion
Net carbs 14.99g 20.9g Cocoa solids
Protein 4.8g 19.6g Cocoa solids
Fats 0.4g 13.7g Cocoa solids
Carbs 20.49g 57.9g Cocoa solids
Calories 105kcal 228kcal Cocoa solids
Sugar 7.78g 1.75g Cocoa solids
Fiber 5.5g 37g Cocoa solids
Calcium 50mg 128mg Cocoa solids
Iron 0.29mg 13.86mg Cocoa solids
Magnesium 32mg 499mg Cocoa solids
Phosphorus 104mg 734mg Cocoa solids
Potassium 296mg 1524mg Cocoa solids
Sodium 1mg 21mg Bean
Zinc 1.4mg 6.81mg Cocoa solids
Copper 0.206mg 3.788mg Cocoa solids
Manganese 3.837mg Cocoa solids
Selenium 4.5µg 14.3µg Cocoa solids
Vitamin A 106IU 0IU Bean
Vitamin A RAE 5µg 0µg Bean
Vitamin E 0.15mg 0.1mg Bean
Vitamin C 3.1mg 0mg Bean
Vitamin B1 0.15mg 0.078mg Bean
Vitamin B2 0.06mg 0.241mg Cocoa solids
Vitamin B3 0.43mg 2.185mg Cocoa solids
Vitamin B5 0.254mg Cocoa solids
Vitamin B6 0.13mg 0.118mg Bean
Folate 24µg 32µg Cocoa solids
Choline 30.8mg 12mg Bean
Vitamin K 0.8µg 2.5µg Cocoa solids
Tryptophan 0.293mg Cocoa solids
Threonine 0.776mg Cocoa solids
Isoleucine 0.76mg Cocoa solids
Leucine 1.189mg Cocoa solids
Lysine 0.983mg Cocoa solids
Methionine 0.202mg Cocoa solids
Phenylalanine 0.941mg Cocoa solids
Valine 1.177mg Cocoa solids
Histidine 0.339mg Cocoa solids
Saturated Fat 0.103g 8.07g Bean
Monounsaturated Fat 0.035g 4.57g Cocoa solids
Polyunsaturated fat 0.172g 0.44g Cocoa solids

Which food is preferable for your diet?

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

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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
11%
Bean
15%
Cocoa solids
Minerals Daily Need Coverage Score
25%
Bean
339%
Cocoa solids

Comparison summary

Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 6.03g)
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
Bean contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 7.967g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.