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  6. Cocoa bean vs. Arugula

Cocoa bean vs. Arugula — In-Depth Nutrition Comparison

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A recap on differences between Cocoa bean and Arugula

  • Cocoa bean is higher in Copper, Iron, Manganese, Fiber, Magnesium, Phosphorus, Potassium, and Zinc, yet Arugula is higher in Vitamin K.
  • Cocoa bean covers your daily Copper needs 392% more than Arugula.
  • Cocoa bean contains 90 times more Saturated Fat than Arugula. While Cocoa bean contains 7.76g of Saturated Fat, Arugula contains only 0.086g.

Food varieties used in this article are Cocoa, dry powder, unsweetened, processed with alkali and Arugula, raw.

Infographic

Cocoa bean vs Arugula 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.
Cocoa bean
Cocoa bean
9
:
1
Arugula
Arugula
Contains more Iron +963%
Contains more Magnesium +912.8%
Contains more Phosphorus +1300%
Contains more Potassium +579.9%
Contains less Sodium -29.6%
Contains more Zinc +1255.3%
Contains more Copper +4646.1%
Contains more Manganese +1064.2%
Contains more Selenium +4300%
Contains more Calcium +44.1%
Cocoa bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 582% 340% 312% 222% 3% 174% 1203% 488% 72%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains more Iron +963%
Contains more Magnesium +912.8%
Contains more Phosphorus +1300%
Contains more Potassium +579.9%
Contains less Sodium -29.6%
Contains more Zinc +1255.3%
Contains more Copper +4646.1%
Contains more Manganese +1064.2%
Contains more Selenium +4300%
Contains more Calcium +44.1%

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.
Cocoa bean
Cocoa bean
4
:
6
Arugula
Arugula
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +434.9%
Contains more Vitamin B3 +686.9%
Contains more Vitamin B6 +61.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +330%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +72%
Contains more Folate +203.1%
Contains more Vitamin K +4425%
Cocoa 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% 2% 0% 0% 28% 107% 45% 16% 28% 24% 0% 6%
Arugula
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +434.9%
Contains more Vitamin B3 +686.9%
Contains more Vitamin B6 +61.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +330%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +72%
Contains more Folate +203.1%
Contains more Vitamin K +4425%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cocoa bean
Cocoa bean
4
:
1
Arugula
Arugula
Contains more Protein +601.6%
Contains more Fats +1884.8%
Contains more Carbs +1497.3%
Contains more Other +457.1%
Contains more Water +3296.7%
Cocoa bean
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
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more Protein +601.6%
Contains more Fats +1884.8%
Contains more Carbs +1497.3%
Contains more Other +457.1%
Contains more Water +3296.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cocoa bean
Cocoa bean
2
:
1
Arugula
Arugula
Contains more Monounsaturated Fat +8859.2%
Contains more Polyunsaturated fat +31.7%
Contains less Saturated Fat -98.9%
Cocoa bean
62% 35% 3%
Saturated Fat: 7.76 g
Monounsaturated Fat: 4.39 g
Polyunsaturated fat: 0.42 g
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains more Monounsaturated Fat +8859.2%
Contains more Polyunsaturated fat +31.7%
Contains less Saturated Fat -98.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cocoa bean Arugula
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cocoa bean Arugula Opinion
Net carbs 28.5g 2.05g Cocoa bean
Protein 18.1g 2.58g Cocoa bean
Fats 13.1g 0.66g Cocoa bean
Carbs 58.3g 3.65g Cocoa bean
Calories 220kcal 25kcal Cocoa bean
Sugar 1.76g 2.05g Cocoa bean
Fiber 29.8g 1.6g Cocoa bean
Calcium 111mg 160mg Arugula
Iron 15.52mg 1.46mg Cocoa bean
Magnesium 476mg 47mg Cocoa bean
Phosphorus 728mg 52mg Cocoa bean
Potassium 2509mg 369mg Cocoa bean
Sodium 19mg 27mg Cocoa bean
Zinc 6.37mg 0.47mg Cocoa bean
Copper 3.607mg 0.076mg Cocoa bean
Manganese 3.737mg 0.321mg Cocoa bean
Selenium 13.2µg 0.3µg Cocoa bean
Vitamin A 0IU 2373IU Arugula
Vitamin A RAE 0µg 119µg Arugula
Vitamin E 0.1mg 0.43mg Arugula
Vitamin C 0mg 15mg Arugula
Vitamin B1 0.11mg 0.044mg Cocoa bean
Vitamin B2 0.46mg 0.086mg Cocoa bean
Vitamin B3 2.4mg 0.305mg Cocoa bean
Vitamin B5 0.254mg 0.437mg Arugula
Vitamin B6 0.118mg 0.073mg Cocoa bean
Folate 32µg 97µg Arugula
Vitamin K 2.4µg 108.6µg Arugula
Tryptophan 0.271mg Cocoa bean
Threonine 0.716mg Cocoa bean
Isoleucine 0.701mg Cocoa bean
Leucine 1.097mg Cocoa bean
Lysine 0.907mg Cocoa bean
Methionine 0.187mg Cocoa bean
Phenylalanine 0.869mg Cocoa bean
Valine 1.086mg Cocoa bean
Histidine 0.312mg Cocoa bean
Saturated Fat 7.76g 0.086g Arugula
Monounsaturated Fat 4.39g 0.049g Cocoa bean
Polyunsaturated fat 0.42g 0.319g Cocoa bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa bean Arugula
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
21%
Cocoa bean
52%
Arugula
Minerals Daily Need Coverage Score
343%
Cocoa bean
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Cocoa bean
Cocoa bean is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Cocoa bean
Cocoa bean contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 7.674g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.