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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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 15% 0% 0% 4.4% 132% 51% 39% 47% 92% 0% 48% 296%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 2% 20% 56% 41% 15% 27% 0% 6.3% 24%
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 D ~0µg
~equal in Vitamin A ~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%
Fats 0.83g 13.7g 20%
Selenium 3.2µg 14.3µg 20%
Vitamin K 19µg 2.5µg 14%
Vitamin B5 0.78mg 0.254mg 11%
Monounsaturated fat 0.064g 4.57g 11%
Protein 23.58g 19.6g 8%
Calories 333kcal 228kcal 5%
Vitamin C 4.5mg 0mg 5%
Potassium 1406mg 1524mg 3%
Calcium 143mg 128mg 2%
Vitamin B2 0.219mg 0.241mg 2%
Choline 12mg 2%
Carbs 60.01g 57.9g 1%
Vitamin E 0.22mg 0.1mg 1%
Vitamin B3 2.06mg 2.185mg 1%
Protein per 100 calories 7.1g 8.6g N/A
Calories per 10 g protein 141kcal 116kcal N/A
Weight per 100 calories 30g 44g N/A
Unsaturated / Saturated Fat ratio 4.3 0.62 N/A
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%
~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.