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Adzuki bean vs. Cocoa solids — In-Depth Nutrition Comparison

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What are the main differences between Adzuki bean and Cocoa solids?

  • Adzuki bean is richer in Folate, Vitamin B1, and Vitamin B5, yet Cocoa solids are richer in Copper, Iron, Fiber, Manganese, Magnesium, and Phosphorus.
  • Cocoa solids' daily need coverage for Copper is 299% higher.
  • Adzuki bean has 19 times more Folate than Cocoa solids. Adzuki bean has 622µg of Folate, while Cocoa solids have 32µg.
  • Adzuki bean contains less Saturated Fat.

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

Infographic

Adzuki 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.
Adzuki bean
Adzuki bean
1
:
9
Cocoa solids
Cocoa solids
Contains less Sodium -76.2%
Contains more Calcium +93.9%
Contains more Iron +178.3%
Contains more Magnesium +292.9%
Contains more Phosphorus +92.7%
Contains more Potassium +21.5%
Contains more Zinc +35.1%
Contains more Copper +246.3%
Contains more Manganese +121.8%
Contains more Selenium +361.3%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 187% 91% 164% 111% 1% 138% 365% 226% 17%
Cocoa solids
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 520% 357% 315% 135% 3% 186% 1263% 501% 78%
Contains less Sodium -76.2%
Contains more Calcium +93.9%
Contains more Iron +178.3%
Contains more Magnesium +292.9%
Contains more Phosphorus +92.7%
Contains more Potassium +21.5%
Contains more Zinc +35.1%
Contains more Copper +246.3%
Contains more Manganese +121.8%
Contains more Selenium +361.3%

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.
Adzuki bean
Adzuki bean
6
:
3
Cocoa solids
Cocoa solids
Contains more Vitamin A +∞%
Contains more Vitamin B1 +483.3%
Contains more Vitamin B3 +20.4%
Contains more Vitamin B5 +479.1%
Contains more Vitamin B6 +197.5%
Contains more Folate +1843.8%
Equal in Vitamin B2 - 0.241
Adzuki bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 114% 51% 50% 89% 81% 467% 0% 0%
Cocoa solids
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 A +∞%
Contains more Vitamin B1 +483.3%
Contains more Vitamin B3 +20.4%
Contains more Vitamin B5 +479.1%
Contains more Vitamin B6 +197.5%
Contains more Folate +1843.8%
Equal in Vitamin B2 - 0.241

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
3
:
2
Cocoa solids
Cocoa solids
Contains more Water +348%
Contains more Fats +2484.9%
Contains more Other +77.9%
Equal in Protein - 19.6
Equal in Carbs - 57.9
Adzuki bean
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Cocoa solids
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 +348%
Contains more Fats +2484.9%
Contains more Other +77.9%
Equal in Protein - 19.6
Equal in Carbs - 57.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
2
Cocoa solids
Cocoa solids
Contains less Saturated Fat -97.6%
Contains more Monounsaturated Fat +9040%
Contains more Polyunsaturated fat +289.4%
Adzuki bean
54% 14% 32%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.113 g
Cocoa solids
62% 35% 3%
Saturated Fat: 8.07 g
Monounsaturated Fat: 4.57 g
Polyunsaturated fat: 0.44 g
Contains less Saturated Fat -97.6%
Contains more Monounsaturated Fat +9040%
Contains more Polyunsaturated fat +289.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Adzuki bean Cocoa solids
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar 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 Adzuki bean Cocoa solids Opinion
Net carbs 50.2g 20.9g Adzuki bean
Protein 19.87g 19.6g Adzuki bean
Fats 0.53g 13.7g Cocoa solids
Carbs 62.9g 57.9g Adzuki bean
Calories 329kcal 228kcal Adzuki bean
Sugar 1.75g Adzuki bean
Fiber 12.7g 37g Cocoa solids
Calcium 66mg 128mg Cocoa solids
Iron 4.98mg 13.86mg Cocoa solids
Magnesium 127mg 499mg Cocoa solids
Phosphorus 381mg 734mg Cocoa solids
Potassium 1254mg 1524mg Cocoa solids
Sodium 5mg 21mg Adzuki bean
Zinc 5.04mg 6.81mg Cocoa solids
Copper 1.094mg 3.788mg Cocoa solids
Manganese 1.73mg 3.837mg Cocoa solids
Selenium 3.1µg 14.3µg Cocoa solids
Vitamin A 17IU 0IU Adzuki bean
Vitamin A RAE 1µg 0µg Adzuki bean
Vitamin E 0.1mg Cocoa solids
Vitamin B1 0.455mg 0.078mg Adzuki bean
Vitamin B2 0.22mg 0.241mg Cocoa solids
Vitamin B3 2.63mg 2.185mg Adzuki bean
Vitamin B5 1.471mg 0.254mg Adzuki bean
Vitamin B6 0.351mg 0.118mg Adzuki bean
Folate 622µg 32µg Adzuki bean
Vitamin K 2.5µg Cocoa solids
Tryptophan 0.191mg 0.293mg Cocoa solids
Threonine 0.674mg 0.776mg Cocoa solids
Isoleucine 0.791mg 0.76mg Adzuki bean
Leucine 1.668mg 1.189mg Adzuki bean
Lysine 1.497mg 0.983mg Adzuki bean
Methionine 0.21mg 0.202mg Adzuki bean
Phenylalanine 1.052mg 0.941mg Adzuki bean
Valine 1.023mg 1.177mg Cocoa solids
Histidine 0.524mg 0.339mg Adzuki bean
Saturated Fat 0.191g 8.07g Adzuki bean
Monounsaturated Fat 0.05g 4.57g Cocoa solids
Polyunsaturated fat 0.113g 0.44g Cocoa solids

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean 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
71%
Adzuki bean
16%
Cocoa solids
Minerals Daily Need Coverage Score
132%
Adzuki bean
339%
Cocoa solids

Comparison summary

Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 5)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 7.879g)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $0.4)
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

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.