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Kidney bean vs Cocoa solids - In-Depth Nutrition Comparison

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Important differences between Kidney bean and Cocoa solids

  • Kidney bean has more Folate, and Vitamin B1, however Cocoa solids has more Copper, Manganese, Magnesium, Iron, Fiber, Phosphorus, and Zinc.
  • Cocoa solids' daily need coverage for Copper is 314% more.
  • Kidney bean has 12 times more Folate than Cocoa solids. Kidney bean has 394µg of Folate, while Cocoa solids have 32µg.
  • Kidney bean 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 bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
1
:
7
Cocoa solids
Cocoa solids
Contains more Calcium +11.7%
Contains more Iron +69%
Contains more Magnesium +256.4%
Contains more Phosphorus +80.3%
Contains less Sodium -12.5%
Contains more Zinc +144.1%
Contains more Copper +295.4%
Equal in Potassium - 1524
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Cocoa solids
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 520% 357% 315% 135% 3% 186% 1263%
Contains more Calcium +11.7%
Contains more Iron +69%
Contains more Magnesium +256.4%
Contains more Phosphorus +80.3%
Contains less Sodium -12.5%
Contains more Zinc +144.1%
Contains more Copper +295.4%
Equal in Potassium - 1524

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
7
:
2
Cocoa solids
Cocoa solids
Contains more Vitamin E +120%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +578.2%
Contains more Vitamin B5 +207.1%
Contains more Vitamin B6 +236.4%
Contains more Folate +1131.3%
Contains more Vitamin K +660%
Equal in Vitamin B2 - 0.241
Equal in Vitamin B3 - 2.185
Kidney bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Cocoa solids
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 20% 56% 41% 16% 28% 24% 0% 7%
Contains more Vitamin E +120%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +578.2%
Contains more Vitamin B5 +207.1%
Contains more Vitamin B6 +236.4%
Contains more Folate +1131.3%
Contains more Vitamin K +660%
Equal in Vitamin B2 - 0.241
Equal in Vitamin B3 - 2.185

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney bean
Kidney bean
3
:
2
Cocoa solids
Cocoa solids
Contains more Protein +20.3%
Contains more Water +291.7%
Contains more Fats +1550.6%
Contains more Other +51.4%
Equal in Carbs - 57.9
Kidney bean
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Cocoa solids
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 Protein +20.3%
Contains more Water +291.7%
Contains more Fats +1550.6%
Contains more Other +51.4%
Equal in Carbs - 57.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney bean
Kidney bean
2
:
1
Cocoa solids
Cocoa solids
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +7040.6%
Equal in Polyunsaturated fat - 0.44
Kidney bean
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Cocoa solids
62% 35% 3%
Saturated Fat: 8.07 g
Monounsaturated Fat: 4.57 g
Polyunsaturated fat: 0.44 g
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +7040.6%
Equal in Polyunsaturated fat - 0.44

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kidney bean Cocoa solids
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kidney bean Cocoa solids Opinion
Net carbs 35.11g 20.9g Kidney bean
Protein 23.58g 19.6g Kidney bean
Fats 0.83g 13.7g Cocoa solids
Carbs 60.01g 57.9g Kidney bean
Calories 333kcal 228kcal Kidney bean
Sugar 2.23g 1.75g Cocoa solids
Fiber 24.9g 37g Cocoa solids
Calcium 143mg 128mg Kidney bean
Iron 8.2mg 13.86mg Cocoa solids
Magnesium 140mg 499mg Cocoa solids
Phosphorus 407mg 734mg Cocoa solids
Potassium 1406mg 1524mg Cocoa solids
Sodium 24mg 21mg Cocoa solids
Zinc 2.79mg 6.81mg Cocoa solids
Copper 0.958mg 3.788mg Cocoa solids
Vitamin E 0.22mg 0.1mg Kidney bean
Vitamin C 4.5mg 0mg Kidney bean
Vitamin B1 0.529mg 0.078mg Kidney bean
Vitamin B2 0.219mg 0.241mg Cocoa solids
Vitamin B3 2.06mg 2.185mg Cocoa solids
Vitamin B5 0.78mg 0.254mg Kidney bean
Vitamin B6 0.397mg 0.118mg Kidney bean
Folate 394µg 32µg Kidney bean
Vitamin K 19µg 2.5µg Kidney bean
Tryptophan 0.279mg 0.293mg Cocoa solids
Threonine 0.992mg 0.776mg Kidney bean
Isoleucine 1.041mg 0.76mg Kidney bean
Leucine 1.882mg 1.189mg Kidney bean
Lysine 1.618mg 0.983mg Kidney bean
Methionine 0.355mg 0.202mg Kidney bean
Phenylalanine 1.275mg 0.941mg Kidney bean
Valine 1.233mg 1.177mg Kidney bean
Histidine 0.656mg 0.339mg Kidney bean
Saturated Fat 0.12g 8.07g Kidney bean
Monounsaturated Fat 0.064g 4.57g Cocoa solids
Polyunsaturated fat 0.457g 0.44g Kidney bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean Cocoa solids
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
60%
Kidney bean
16%
Cocoa solids
Minerals Daily Need Coverage Score
143%
Kidney bean
352%
Cocoa solids

Comparison summary

Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 7.95g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 2)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $1.2)
Which food is richer in vitamins?
Kidney bean
Kidney bean is relatively richer in vitamins
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Cocoa solids
Cocoa solids contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Kidney bean - 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.