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
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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
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
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.457 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
56%
15%
Minerals Daily Need Coverage Score
130%
339%
Comparison summary
Which food is lower in Saturated fat?
Kidney beans raw is lower in Saturated fat (difference - 7.95g)
Which food is lower in glycemic index?
Kidney beans raw is lower in glycemic index (difference - 2)
Which food is cheaper?
Kidney beans raw is cheaper (difference - $1.2)
Which food is richer in vitamins?
Kidney beans raw is relatively richer in vitamins
Which food is lower in Sugar?
Cocoa solids is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Cocoa solids contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Cocoa solids is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)