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  6. Cocoa bean vs. Almond butter

Cocoa bean vs. Almond butter — In-Depth Nutrition Comparison

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Differences between cocoa bean and almond butter

  • Cocoa bean has more copper, iron, fiber, manganese, potassium, magnesium, phosphorus, and zinc, while almond butter has more vitamin E and vitamin B2.
  • Cocoa bean's daily need coverage for copper is 297% higher.
  • Almond butter contains 4 times less iron than cocoa bean. Cocoa bean contains 15.52mg of iron, while almond butter contains 3.49mg.

The food types used in this comparison are Cocoa, dry powder, unsweetened, processed with alkali and Nuts, almond butter, plain, without salt added.

Infographic

Cocoa bean vs Almond butter 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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more MagnesiumMagnesium +70.6%
Contains more PotassiumPotassium +235.4%
Contains more IronIron +344.7%
Contains more CopperCopper +286.2%
Contains more ZincZinc +93.6%
Contains more PhosphorusPhosphorus +43.3%
Contains more ManganeseManganese +75.4%
Contains more SeleniumSelenium +450%
Contains more CalciumCalcium +212.6%
Contains less SodiumSodium -63.2%

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 0% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin B1Vitamin B1 +168.3%
Contains more Vitamin B6Vitamin B6 +14.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +24110%
Contains more Vitamin B2Vitamin B2 +104.1%
Contains more Vitamin B3Vitamin B3 +31.5%
Contains more Vitamin B5Vitamin B5 +25.2%
Contains more FolateFolate +65.6%
Contains more CholineCholine +357%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Almond butter DV% diff.
Copper 3.607mg 0.934mg 297%
Vitamin E 0.1mg 24.21mg 161%
Iron 15.52mg 3.49mg 150%
Polyunsaturated fat 0.42g 13.613g 88%
Fiber 29.8g 10.3g 78%
Monounsaturated fat 4.39g 32.445g 70%
Manganese 3.737mg 2.131mg 70%
Fats 13.1g 55.5g 65%
Potassium 2509mg 748mg 52%
Magnesium 476mg 279mg 47%
Vitamin B2 0.46mg 0.939mg 37%
Phosphorus 728mg 508mg 31%
Zinc 6.37mg 3.29mg 28%
Calcium 111mg 347mg 24%
Selenium 13.2µg 2.4µg 20%
Calories 220kcal 614kcal 20%
Caffeine 78mg 20%
Saturated fat 7.76g 4.152g 16%
Carbs 58.3g 18.82g 13%
Choline 11.4mg 52.1mg 7%
Vitamin B1 0.11mg 0.041mg 6%
Protein 18.1g 20.96g 6%
Folate 32µg 53µg 5%
Vitamin B3 2.4mg 3.155mg 5%
Vitamin K 2.4µg 0µg 2%
Sodium 19mg 7mg 1%
Vitamin B6 0.118mg 0.103mg 1%
Vitamin B5 0.254mg 0.318mg 1%
Net carbs 28.5g 8.52g N/A
Sugar 1.76g 4.43g N/A
Starch 0.08g 0%
Tryptophan 0.271mg 0.159mg 0%
Threonine 0.716mg 0.555mg 0%
Isoleucine 0.701mg 0.813mg 0%
Leucine 1.097mg 1.483mg 0%
Lysine 0.907mg 0.612mg 0%
Methionine 0.187mg 0.122mg 0%
Phenylalanine 0.869mg 1.149mg 0%
Valine 1.086mg 0.937mg 0%
Histidine 0.312mg 0.55mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more CarbsCarbs +209.8%
Contains more WaterWater +64.6%
Contains more OtherOther +153.2%
Contains more ProteinProtein +15.8%
Contains more FatsFats +323.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -46.5%
Contains more Mono. FatMonounsaturated fat +639.1%
Contains more Poly. FatPolyunsaturated fat +3141.2%

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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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.