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  6. Kidney beans raw vs. Cocoa bean

Kidney beans raw vs. Cocoa bean — In-Depth Nutrition Comparison

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Summary of differences between kidney beans raw and cocoa bean

  • Kidney beans raw has more folate and vitamin B1; however, cocoa bean is higher in copper, manganese, iron, magnesium, phosphorus, zinc, and potassium.
  • Cocoa bean covers your daily need for copper, 294% more than kidney beans raw.
  • Kidney beans raw has 12 times more folate than cocoa bean. While kidney beans raw has 394µg of folate, cocoa bean has only 32µg.
  • Kidney beans raw has less saturated fat.

These are the specific foods used in this comparison Beans, kidney, all types, mature seeds, raw and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Kidney beans raw vs Cocoa bean 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains more CalciumCalcium +28.8%
Contains more MagnesiumMagnesium +240%
Contains more PotassiumPotassium +78.4%
Contains more IronIron +89.3%
Contains more CopperCopper +276.5%
Contains more ZincZinc +128.3%
Contains more PhosphorusPhosphorus +78.9%
Contains less SodiumSodium -20.8%
Contains more ManganeseManganese +266%
Contains more SeleniumSelenium +312.5%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +120%
Contains more Vitamin B1Vitamin B1 +380.9%
Contains more Vitamin B5Vitamin B5 +207.1%
Contains more Vitamin B6Vitamin B6 +236.4%
Contains more Vitamin KVitamin K +691.7%
Contains more FolateFolate +1131.3%
Contains more Vitamin B2Vitamin B2 +110%
Contains more Vitamin B3Vitamin B3 +16.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Cocoa bean DV% diff.
Copper 0.958mg 3.607mg 294%
Manganese 1.021mg 3.737mg 118%
Iron 8.2mg 15.52mg 92%
Folate 394µg 32µg 91%
Magnesium 140mg 476mg 80%
Phosphorus 407mg 728mg 46%
Saturated fat 0.12g 7.76g 35%
Vitamin B1 0.529mg 0.11mg 35%
Zinc 2.79mg 6.37mg 33%
Potassium 1406mg 2509mg 32%
Vitamin B6 0.397mg 0.118mg 21%
Caffeine 0mg 78mg 20%
Fiber 24.9g 29.8g 20%
Vitamin B2 0.219mg 0.46mg 19%
Fats 0.83g 13.1g 19%
Selenium 3.2µg 13.2µg 18%
Vitamin K 19µg 2.4µg 14%
Protein 23.58g 18.1g 11%
Monounsaturated fat 0.064g 4.39g 11%
Vitamin B5 0.78mg 0.254mg 11%
Calories 333kcal 220kcal 6%
Vitamin C 4.5mg 0mg 5%
Calcium 143mg 111mg 3%
Vitamin B3 2.06mg 2.4mg 2%
Choline 11.4mg 2%
Vitamin E 0.22mg 0.1mg 1%
Carbs 60.01g 58.3g 1%
Net carbs 35.11g 28.5g N/A
Sugar 2.23g 1.76g N/A
Sodium 24mg 19mg 0%
Polyunsaturated fat 0.457g 0.42g 0%
Tryptophan 0.279mg 0.271mg 0%
Threonine 0.992mg 0.716mg 0%
Isoleucine 1.041mg 0.701mg 0%
Leucine 1.882mg 1.097mg 0%
Lysine 1.618mg 0.907mg 0%
Methionine 0.355mg 0.187mg 0%
Phenylalanine 1.275mg 0.869mg 0%
Valine 1.233mg 1.086mg 0%
Histidine 0.656mg 0.312mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more ProteinProtein +30.3%
Contains more WaterWater +335.2%
Contains more FatsFats +1478.3%
Contains more OtherOther +103.7%
~equal in Carbs ~58.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +6759.4%
~equal in Polyunsaturated fat ~0.42g

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/nutrients
  2. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.