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  6. Kidney beans raw vs. Cocoa solids

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

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Important differences between kidney beans raw and cocoa solids

  • Kidney beans raw has more folate and vitamin B1; however, cocoa solids have more copper, manganese, magnesium, iron, fiber, phosphorus, and zinc.
  • Cocoa solids' daily need coverage for copper is 314% more.
  • Kidney beans raw has 12 times more folate than cocoa solids. Kidney beans raw has 394µg of folate, while cocoa solids have 32µg.
  • Kidney beans raw is lower in saturated fat.

The food varieties used in the comparison are Beans, kidney, all types, mature seeds, raw and Cocoa, dry powder, unsweetened.

Infographic

Kidney beans raw 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 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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains more CalciumCalcium +11.7%
Contains more MagnesiumMagnesium +256.4%
Contains more IronIron +69%
Contains more CopperCopper +295.4%
Contains more ZincZinc +144.1%
Contains more PhosphorusPhosphorus +80.3%
Contains less SodiumSodium -12.5%
Contains more ManganeseManganese +275.8%
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 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% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +120%
Contains more Vitamin B1Vitamin B1 +578.2%
Contains more Vitamin B5Vitamin B5 +207.1%
Contains more Vitamin B6Vitamin B6 +236.4%
Contains more Vitamin KVitamin K +660%
Contains more FolateFolate +1131.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.241mg
~equal in Vitamin B3 ~2.185mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Cocoa solids DV% diff.
Copper 0.958mg 3.788mg 314%
Manganese 1.021mg 3.837mg 122%
Folate 394µg 32µg 91%
Magnesium 140mg 499mg 85%
Iron 8.2mg 13.86mg 71%
Caffeine 0mg 230mg 58%
Fiber 24.9g 37g 48%
Phosphorus 407mg 734mg 47%
Vitamin B1 0.529mg 0.078mg 38%
Zinc 2.79mg 6.81mg 37%
Saturated fat 0.12g 8.07g 36%
Vitamin B6 0.397mg 0.118mg 21%
Selenium 3.2µg 14.3µg 20%
Fats 0.83g 13.7g 20%
Vitamin K 19µg 2.5µg 14%
Monounsaturated fat 0.064g 4.57g 11%
Vitamin B5 0.78mg 0.254mg 11%
Protein 23.58g 19.6g 8%
Calories 333kcal 228kcal 5%
Vitamin C 4.5mg 0mg 5%
Potassium 1406mg 1524mg 3%
Vitamin B2 0.219mg 0.241mg 2%
Calcium 143mg 128mg 2%
Choline 12mg 2%
Vitamin E 0.22mg 0.1mg 1%
Carbs 60.01g 57.9g 1%
Vitamin B3 2.06mg 2.185mg 1%
Net carbs 35.11g 20.9g N/A
Sugar 2.23g 1.75g N/A
Sodium 24mg 21mg 0%
Polyunsaturated fat 0.457g 0.44g 0%
Tryptophan 0.279mg 0.293mg 0%
Threonine 0.992mg 0.776mg 0%
Isoleucine 1.041mg 0.76mg 0%
Leucine 1.882mg 1.189mg 0%
Lysine 1.618mg 0.983mg 0%
Methionine 0.355mg 0.202mg 0%
Phenylalanine 1.275mg 0.941mg 0%
Valine 1.233mg 1.177mg 0%
Histidine 0.656mg 0.339mg 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
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 ProteinProtein +20.3%
Contains more WaterWater +291.7%
Contains more FatsFats +1550.6%
Contains more OtherOther +51.4%
~equal in Carbs ~57.9g

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 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 +7040.6%
~equal in Polyunsaturated fat ~0.44g

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 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.