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  6. Adzuki bean vs. Cocoa solids

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
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 -76.2%
Contains more MagnesiumMagnesium +292.9%
Contains more CalciumCalcium +93.9%
Contains more PotassiumPotassium +21.5%
Contains more IronIron +178.3%
Contains more CopperCopper +246.3%
Contains more ZincZinc +35.1%
Contains more PhosphorusPhosphorus +92.7%
Contains more ManganeseManganese +121.8%
Contains more SeleniumSelenium +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.
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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +483.3%
Contains more Vitamin B3Vitamin B3 +20.4%
Contains more Vitamin B5Vitamin B5 +479.1%
Contains more Vitamin B6Vitamin B6 +197.5%
Contains more FolateFolate +1843.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.241mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Cocoa solids DV% diff.
Copper 1.094mg 3.788mg 299%
Folate 622µg 32µg 148%
Iron 4.98mg 13.86mg 111%
Fiber 12.7g 37g 97%
Manganese 1.73mg 3.837mg 92%
Magnesium 127mg 499mg 89%
Caffeine 230mg 58%
Phosphorus 381mg 734mg 50%
Saturated fat 0.191g 8.07g 36%
Vitamin B1 0.455mg 0.078mg 31%
Vitamin B5 1.471mg 0.254mg 24%
Selenium 3.1µg 14.3µg 20%
Fats 0.53g 13.7g 20%
Vitamin B6 0.351mg 0.118mg 18%
Zinc 5.04mg 6.81mg 16%
Monounsaturated fat 0.05g 4.57g 11%
Potassium 1254mg 1524mg 8%
Calcium 66mg 128mg 6%
Calories 329kcal 228kcal 5%
Vitamin B3 2.63mg 2.185mg 3%
Vitamin B2 0.22mg 0.241mg 2%
Choline 12mg 2%
Carbs 62.9g 57.9g 2%
Polyunsaturated fat 0.113g 0.44g 2%
Vitamin K 2.5µg 2%
Sodium 5mg 21mg 1%
Protein 19.87g 19.6g 1%
Vitamin E 0.1mg 1%
Net carbs 50.2g 20.9g N/A
Sugar 1.75g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.191mg 0.293mg 0%
Threonine 0.674mg 0.776mg 0%
Isoleucine 0.791mg 0.76mg 0%
Leucine 1.668mg 1.189mg 0%
Lysine 1.497mg 0.983mg 0%
Methionine 0.21mg 0.202mg 0%
Phenylalanine 1.052mg 0.941mg 0%
Valine 1.023mg 1.177mg 0%
Histidine 0.524mg 0.339mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 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 +348%
Contains more FatsFats +2484.9%
Contains more OtherOther +77.9%
~equal in Protein ~19.6g
~equal in Carbs ~57.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 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 -97.6%
Contains more Mono. FatMonounsaturated fat +9040%
Contains more Poly. FatPolyunsaturated fat +289.4%

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. 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.