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  6. Navy bean raw vs. Cocoa bean

Navy bean raw vs. Cocoa bean — In-Depth Nutrition Comparison

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Important differences between navy bean raw and cocoa bean

  • Navy bean raw has more folate and vitamin B1; however, cocoa bean has more copper, iron, manganese, phosphorus, magnesium, potassium, and zinc.
  • Cocoa bean's daily need coverage for copper is 361% more.
  • Navy bean raw has 4 times more folate than cocoa bean. Navy bean raw has 132µg of folate, while cocoa bean has 32µg.
  • Navy bean raw is lower in saturated fat.

The food varieties used in the comparison are Beans, navy, mature seeds, sprouted, raw and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Navy bean 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 less SodiumSodium -31.6%
Contains more MagnesiumMagnesium +371.3%
Contains more CalciumCalcium +640%
Contains more PotassiumPotassium +717.3%
Contains more IronIron +704.1%
Contains more CopperCopper +913.2%
Contains more ZincZinc +615.7%
Contains more PhosphorusPhosphorus +628%
Contains more ManganeseManganese +815.9%
Contains more SeleniumSelenium +2100%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 B1Vitamin B1 +254.5%
Contains more Vitamin B5Vitamin B5 +224.8%
Contains more Vitamin B6Vitamin B6 +61.9%
Contains more FolateFolate +312.5%
Contains more Vitamin B2Vitamin B2 +114%
Contains more Vitamin B3Vitamin B3 +96.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Cocoa bean DV% diff.
Copper 0.356mg 3.607mg 361%
Iron 1.93mg 15.52mg 170%
Manganese 0.408mg 3.737mg 145%
Fiber 29.8g 119%
Phosphorus 100mg 728mg 90%
Magnesium 101mg 476mg 89%
Potassium 307mg 2509mg 65%
Zinc 0.89mg 6.37mg 50%
Saturated fat 0.085g 7.76g 35%
Folate 132µg 32µg 25%
Protein 6.15g 18.1g 24%
Vitamin B1 0.39mg 0.11mg 23%
Selenium 0.6µg 13.2µg 23%
Vitamin C 18.8mg 0mg 21%
Caffeine 78mg 20%
Vitamin B2 0.215mg 0.46mg 19%
Fats 0.7g 13.1g 19%
Carbs 13.05g 58.3g 15%
Monounsaturated fat 0.052g 4.39g 11%
Vitamin B5 0.825mg 0.254mg 11%
Calcium 15mg 111mg 10%
Calories 67kcal 220kcal 8%
Vitamin B3 1.22mg 2.4mg 7%
Vitamin B6 0.191mg 0.118mg 6%
Choline 11.4mg 2%
Vitamin K 2.4µg 2%
Vitamin E 0.1mg 1%
Net carbs 13.05g 28.5g N/A
Sugar 1.76g N/A
Sodium 13mg 19mg 0%
Polyunsaturated fat 0.407g 0.42g 0%
Tryptophan 0.064mg 0.271mg 0%
Threonine 0.258mg 0.716mg 0%
Isoleucine 0.273mg 0.701mg 0%
Leucine 0.442mg 1.097mg 0%
Lysine 0.35mg 0.907mg 0%
Methionine 0.064mg 0.187mg 0%
Phenylalanine 0.31mg 0.869mg 0%
Valine 0.316mg 1.086mg 0%
Histidine 0.172mg 0.312mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 WaterWater +2831.5%
Contains more ProteinProtein +194.3%
Contains more FatsFats +1771.4%
Contains more CarbsCarbs +346.7%
Contains more OtherOther +721.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -98.9%
Contains more Mono. FatMonounsaturated fat +8342.3%
~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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.