Black turtle bean vs. Cocoa solids — In-Depth Nutrition Comparison
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Differences between black turtle bean and cocoa solids
- Black turtle bean has more folate and vitamin B1, while cocoa solids have more copper, manganese, fiber, magnesium, iron, phosphorus, and zinc.
- Cocoa solids' daily need coverage for copper is 310% higher.
- Cocoa solids contain 14 times less folate than black turtle bean. Black turtle bean contains 444µg of folate, while cocoa solids contain 32µg.
- The amount of saturated fat in black turtle bean is lower.
The food types used in this comparison are Beans, black turtle, mature seeds, raw and Cocoa, dry powder, unsweetened.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +25% |
| Contains less SodiumSodium | -57.1% |
| Contains more MagnesiumMagnesium | +211.9% |
| Contains more IronIron | +59.3% |
| Contains more CopperCopper | +278.8% |
| Contains more ZincZinc | +209.5% |
| Contains more PhosphorusPhosphorus | +66.8% |
| Contains more ManganeseManganese | +283.7% |
| Contains more SeleniumSelenium | +346.9% |
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.
| Contains more Vitamin EVitamin E | +110% |
| Contains more Vitamin B1Vitamin B1 | +1053.8% |
| Contains more Vitamin B5Vitamin B5 | +253.9% |
| Contains more Vitamin B6Vitamin B6 | +142.4% |
| Contains more Vitamin KVitamin K | +124% |
| Contains more FolateFolate | +1287.5% |
| Contains more Vitamin B2Vitamin B2 | +24.9% |
| Contains more Vitamin B3Vitamin B3 | +11.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.25 g
Fats:
0.9 g
Carbs:
63.25 g
Water:
11 g
Other:
3.6 g
Protein:
19.6 g
Fats:
13.7 g
Carbs:
57.9 g
Water:
3 g
Other:
5.8 g
| Contains more WaterWater | +266.7% |
| Contains more FatsFats | +1422.2% |
| Contains more OtherOther | +61.1% |
~equal in
Protein
~19.6g
~equal in
Carbs
~57.9g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.078 g
Polyunsaturated fat:
Poly. Fat
0.387 g
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 | +5759% |
| Contains more Poly. FatPolyunsaturated fat | +13.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 1mg | 3.788mg | 310% |
| Manganese | 1mg | 3.837mg | 123% |
| Folate | 444µg | 32µg | 103% |
| Fiber | 15.5g | 37g | 86% |
| Magnesium | 160mg | 499mg | 81% |
| Vitamin B1 | 0.9mg | 0.078mg | 69% |
| Iron | 8.7mg | 13.86mg | 65% |
| Caffeine | 0mg | 230mg | 58% |
| Zinc | 2.2mg | 6.81mg | 42% |
| Phosphorus | 440mg | 734mg | 42% |
| Saturated fat | 0.232g | 8.07g | 36% |
| Fats | 0.9g | 13.7g | 20% |
| Selenium | 3.2µg | 14.3µg | 20% |
| Vitamin B6 | 0.286mg | 0.118mg | 13% |
| Vitamin B5 | 0.899mg | 0.254mg | 13% |
| Monounsaturated fat | 0.078g | 4.57g | 11% |
| Calories | 339kcal | 228kcal | 6% |
| Vitamin B2 | 0.193mg | 0.241mg | 4% |
| Calcium | 160mg | 128mg | 3% |
| Protein | 21.25g | 19.6g | 3% |
| Vitamin K | 5.6µg | 2.5µg | 3% |
| Carbs | 63.25g | 57.9g | 2% |
| Choline | 12mg | 2% | |
| Sodium | 9mg | 21mg | 1% |
| Vitamin E | 0.21mg | 0.1mg | 1% |
| Potassium | 1500mg | 1524mg | 1% |
| Vitamin B3 | 1.955mg | 2.185mg | 1% |
| Net carbs | 47.75g | 20.9g | N/A |
| Sugar | 2.12g | 1.75g | N/A |
| Polyunsaturated fat | 0.387g | 0.44g | 0% |
| Tryptophan | 0.252mg | 0.293mg | 0% |
| Threonine | 0.894mg | 0.776mg | 0% |
| Isoleucine | 0.938mg | 0.76mg | 0% |
| Leucine | 1.697mg | 1.189mg | 0% |
| Lysine | 1.459mg | 0.983mg | 0% |
| Methionine | 0.32mg | 0.202mg | 0% |
| Phenylalanine | 1.149mg | 0.941mg | 0% |
| Valine | 1.112mg | 1.177mg | 0% |
| Histidine | 0.592mg | 0.339mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
60%
15%
Minerals Daily Need Coverage Score
135%
339%
Comparison summary
Which food is richer in minerals?
Cocoa solids is relatively richer in minerals
Which food is lower in Sugar?
Cocoa solids is lower in Sugar (difference - 0.37g)
Which food contains less Sodium?
Black turtle bean contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Black turtle bean is lower in Saturated fat (difference - 7.838g)
Which food is lower in glycemic index?
Black turtle bean is lower in glycemic index (difference - 4)
Which food is cheaper?
Black turtle bean is cheaper (difference - $0.8)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.