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  6. Cranberry beans vs. Cocoa solids

Cranberry beans vs. Cocoa solids — In-Depth Nutrition Comparison

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A recap on the differences between cranberry beans and cocoa solids

  • Cranberry beans has more folate; however, cocoa solids are higher in copper, manganese, iron, fiber, magnesium, phosphorus, zinc, and potassium.
  • Cocoa solids cover your daily copper needs 395% more than cranberry beans.
  • Cocoa solids contain 6 times less folate than cranberry beans. Cranberry beans contains 207µg of folate, while cocoa solids contain 32µg.
  • Cranberry beans has less saturated fat.
  • The glycemic index of cranberry beans is higher.

Food varieties used in this article are Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Cocoa, dry powder, unsweetened.

Infographic

Cranberry beans 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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
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 -95.2%
Contains more MagnesiumMagnesium +898%
Contains more CalciumCalcium +156%
Contains more PotassiumPotassium +293.8%
Contains more IronIron +563.2%
Contains more CopperCopper +1539.8%
Contains more ZincZinc +497.4%
Contains more PhosphorusPhosphorus +443.7%
Contains more ManganeseManganese +937%
Contains more SeleniumSelenium +1000%

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% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 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 B1Vitamin B1 +169.2%
Contains more FolateFolate +546.9%
Contains more Vitamin B2Vitamin B2 +249.3%
Contains more Vitamin B3Vitamin B3 +324.3%
Contains more Vitamin B6Vitamin B6 +45.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.254mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry beans Cocoa solids DV% diff.
Copper 0.231mg 3.788mg 395%
Manganese 0.37mg 3.837mg 151%
Iron 2.09mg 13.86mg 147%
Fiber 8.6g 37g 114%
Magnesium 50mg 499mg 107%
Phosphorus 135mg 734mg 86%
Caffeine 230mg 58%
Zinc 1.14mg 6.81mg 52%
Folate 207µg 32µg 44%
Saturated fat 0.119g 8.07g 36%
Potassium 387mg 1524mg 33%
Selenium 1.3µg 14.3µg 24%
Protein 9.34g 19.6g 21%
Fats 0.46g 13.7g 20%
Vitamin B2 0.069mg 0.241mg 13%
Monounsaturated fat 0.04g 4.57g 11%
Carbs 24.46g 57.9g 11%
Vitamin B1 0.21mg 0.078mg 11%
Vitamin B3 0.515mg 2.185mg 10%
Calcium 50mg 128mg 8%
Calories 136kcal 228kcal 5%
Vitamin B6 0.081mg 0.118mg 3%
Vitamin K 2.5µg 2%
Choline 12mg 2%
Polyunsaturated fat 0.199g 0.44g 2%
Vitamin E 0.1mg 1%
Sodium 1mg 21mg 1%
Net carbs 15.86g 20.9g N/A
Sugar 1.75g N/A
Vitamin B5 0.24mg 0.254mg 0%
Tryptophan 0.111mg 0.293mg 0%
Threonine 0.393mg 0.776mg 0%
Isoleucine 0.412mg 0.76mg 0%
Leucine 0.746mg 1.189mg 0%
Lysine 0.641mg 0.983mg 0%
Methionine 0.14mg 0.202mg 0%
Phenylalanine 0.505mg 0.941mg 0%
Valine 0.489mg 1.177mg 0%
Histidine 0.26mg 0.339mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 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 +2055%
Contains more ProteinProtein +109.9%
Contains more FatsFats +2878.3%
Contains more CarbsCarbs +136.7%
Contains more OtherOther +432.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 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 -98.5%
Contains more Mono. FatMonounsaturated fat +11325%
Contains more Poly. FatPolyunsaturated fat +121.1%

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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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.