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  6. Black turtle bean vs. Cocoa solids

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 has 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

Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 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 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%
~equal in Potassium ~1524mg

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% 1% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 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 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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 +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
33% 11% 56%
Saturated Fat: Sat. Fat 0.232 g
Monounsaturated Fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 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 -97.1%
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.
Black turtle bean Cocoa solids
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Cocoa solids Opinion
Calories 339kcal 228kcal Black turtle bean
Protein 21.25g 19.6g Black turtle bean
Fats 0.9g 13.7g Cocoa solids
Net carbs 47.75g 20.9g Black turtle bean
Carbs 63.25g 57.9g Black turtle bean
Magnesium 160mg 499mg Cocoa solids
Calcium 160mg 128mg Black turtle bean
Potassium 1500mg 1524mg Cocoa solids
Iron 8.7mg 13.86mg Cocoa solids
Sugar 2.12g 1.75g Cocoa solids
Fiber 15.5g 37g Cocoa solids
Copper 1mg 3.788mg Cocoa solids
Zinc 2.2mg 6.81mg Cocoa solids
Phosphorus 440mg 734mg Cocoa solids
Sodium 9mg 21mg Black turtle bean
Vitamin A 17IU 0IU Black turtle bean
Vitamin E 0.21mg 0.1mg Black turtle bean
Manganese 1mg 3.837mg Cocoa solids
Selenium 3.2µg 14.3µg Cocoa solids
Vitamin B1 0.9mg 0.078mg Black turtle bean
Vitamin B2 0.193mg 0.241mg Cocoa solids
Vitamin B3 1.955mg 2.185mg Cocoa solids
Vitamin B5 0.899mg 0.254mg Black turtle bean
Vitamin B6 0.286mg 0.118mg Black turtle bean
Vitamin K 5.6µg 2.5µg Black turtle bean
Folate 444µg 32µg Black turtle bean
Choline 12mg Cocoa solids
Saturated Fat 0.232g 8.07g Black turtle bean
Monounsaturated Fat 0.078g 4.57g Cocoa solids
Polyunsaturated fat 0.387g 0.44g Cocoa solids
Tryptophan 0.252mg 0.293mg Cocoa solids
Threonine 0.894mg 0.776mg Black turtle bean
Isoleucine 0.938mg 0.76mg Black turtle bean
Leucine 1.697mg 1.189mg Black turtle bean
Lysine 1.459mg 0.983mg Black turtle bean
Methionine 0.32mg 0.202mg Black turtle bean
Phenylalanine 1.149mg 0.941mg Black turtle bean
Valine 1.112mg 1.177mg Cocoa solids
Histidine 0.592mg 0.339mg Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Cocoa solids
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
60%
Black turtle bean
15%
Cocoa solids
Minerals Daily Need Coverage Score
135%
Black turtle 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 Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 0.37g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 7.838g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 4)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.8)
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.