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  6. Cocoa bean vs. Avocado

Cocoa bean vs. Avocado — In-Depth Nutrition Comparison

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Summary of differences between cocoa bean and avocadoes

  • Avocadoes have less copper, iron, manganese, magnesium, phosphorus, fiber, potassium, zinc, and vitamin B2 than cocoa bean.
  • Cocoa bean covers your daily need for copper, 380% more than avocadoes.
  • Cocoa bean has 28 times more iron than avocadoes. While cocoa bean has 15.52mg of iron, avocadoes have only 0.55mg.
  • Avocadoes have less saturated fat.

These are the specific foods used in this comparison Cocoa, dry powder, unsweetened, processed with alkali and Avocados, raw, all commercial varieties.

Infographic

Cocoa bean vs Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more MagnesiumMagnesium +1541.4%
Contains more CalciumCalcium +825%
Contains more PotassiumPotassium +417.3%
Contains more IronIron +2721.8%
Contains more CopperCopper +1798.4%
Contains more ZincZinc +895.3%
Contains more PhosphorusPhosphorus +1300%
Contains more ManganeseManganese +2531.7%
Contains more SeleniumSelenium +3200%
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin B1Vitamin B1 +64.2%
Contains more Vitamin B2Vitamin B2 +253.8%
Contains more Vitamin B3Vitamin B3 +38.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1970%
Contains more Vitamin B5Vitamin B5 +446.9%
Contains more Vitamin B6Vitamin B6 +117.8%
Contains more Vitamin KVitamin K +775%
Contains more FolateFolate +153.1%
Contains more CholineCholine +24.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +805%
Contains more CarbsCarbs +583.5%
Contains more OtherOther +393.7%
Contains more FatsFats +11.9%
Contains more WaterWater +2612.2%

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -72.6%
Contains more Mono. FatMonounsaturated fat +123.2%
Contains more Poly. FatPolyunsaturated fat +332.4%

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 Avocado
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cocoa bean Avocado DV% diff.
Copper 3.607mg 0.19mg 380%
Iron 15.52mg 0.55mg 187%
Manganese 3.737mg 0.142mg 156%
Magnesium 476mg 29mg 106%
Phosphorus 728mg 52mg 97%
Fiber 29.8g 6.7g 92%
Potassium 2509mg 485mg 60%
Zinc 6.37mg 0.64mg 52%
Protein 18.1g 2g 32%
Saturated fat 7.76g 2.126g 26%
Vitamin B2 0.46mg 0.13mg 25%
Selenium 13.2µg 0.4µg 23%
Vitamin B5 0.254mg 1.389mg 23%
Caffeine 78mg 0mg 20%
Carbs 58.3g 8.53g 17%
Vitamin K 2.4µg 21µg 16%
Monounsaturated fat 4.39g 9.799g 14%
Vitamin E 0.1mg 2.07mg 13%
Folate 32µg 81µg 12%
Vitamin B6 0.118mg 0.257mg 11%
Vitamin C 0mg 10mg 11%
Calcium 111mg 12mg 10%
Polyunsaturated fat 0.42g 1.816g 9%
Vitamin B1 0.11mg 0.067mg 4%
Vitamin B3 2.4mg 1.738mg 4%
Calories 220kcal 160kcal 3%
Fats 13.1g 14.66g 2%
Vitamin A 0µg 7µg 1%
Choline 11.4mg 14.2mg 1%
Sodium 19mg 7mg 1%
Net carbs 28.5g 1.83g N/A
Sugar 1.76g 0.66g N/A
Starch 0.11g 0%
Tryptophan 0.271mg 0.025mg 0%
Threonine 0.716mg 0.073mg 0%
Isoleucine 0.701mg 0.084mg 0%
Leucine 1.097mg 0.143mg 0%
Lysine 0.907mg 0.132mg 0%
Methionine 0.187mg 0.038mg 0%
Phenylalanine 0.869mg 0.097mg 0%
Valine 1.086mg 0.107mg 0%
Histidine 0.312mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa bean Avocado
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
20%
Cocoa bean
32%
Avocado
Minerals Daily Need Coverage Score
343%
Cocoa bean
21%
Avocado

Comparison summary

Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 40)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Avocado
Avocado is lower in Saturated fat (difference - 5.634g)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $1.8)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.