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Bean vs Cocoa solids - In-Depth Nutrition Comparison

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What are the differences between Bean and Cocoa solids?

  • Bean 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 has 16 times more Folate than Cocoa solids. While Bean has 525µg of Folate, Cocoa solids have only 32µg.
  • The amount of Saturated Fat in Bean is lower.

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

Infographic

Bean vs Cocoa solids infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -42.9%
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%
Equal in Potassium - 1524
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 520% 357% 315% 135% 3% 186% 1263%
Contains less Sodium -42.9%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
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 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 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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% 20% 56% 41% 16% 28% 24% 0% 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 Vitamin K +124%
Contains more Vitamin B2 +13.7%
Contains more Vitamin B3 +86.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bean Cocoa solids Opinion
Net carbs 47.05g 20.9g Bean
Protein 21.42g 19.6g Bean
Fats 1.23g 13.7g Cocoa solids
Carbs 62.55g 57.9g Bean
Calories 347kcal 228kcal Bean
Starch 34.17g g Bean
Fructose 0g g Bean
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
Zinc 2.28mg 6.81mg Cocoa solids
Copper 0.893mg 3.788mg Cocoa solids
Vitamin A 0IU 0IU
Vitamin E 0.21mg 0.1mg Bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 0mg Bean
Vitamin B1 0.713mg 0.078mg Bean
Vitamin B2 0.212mg 0.241mg Cocoa solids
Vitamin B3 1.174mg 2.185mg Cocoa solids
Vitamin B5 0.785mg 0.254mg Bean
Vitamin B6 0.474mg 0.118mg Bean
Folate 525µg 32µg Bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg 2.5µg Bean
Tryptophan 0.237mg 0.293mg Cocoa solids
Threonine 0.81mg 0.776mg Bean
Isoleucine 0.871mg 0.76mg Bean
Leucine 1.558mg 1.189mg Bean
Lysine 1.356mg 0.983mg Bean
Methionine 0.259mg 0.202mg Bean
Phenylalanine 1.095mg 0.941mg Bean
Valine 0.998mg 1.177mg Cocoa solids
Histidine 0.556mg 0.339mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Cocoa solids
Saturated Fat 0.235g 8.07g Bean
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 Cocoa solids
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
16
Cocoa solids
Mineral Summary Score
126
Bean
352
Cocoa solids

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
129%
Bean
118%
Cocoa solids
Carbohydrates
63%
Bean
58%
Cocoa solids
Fats
6%
Bean
63%
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
Bean contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 7.835g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.9)
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bean - 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.