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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 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

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% 0% 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 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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Cocoa solids 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%

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%

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.