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Cocoa bean vs. Beans — In-Depth Nutrition Comparison

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A recap on differences between cocoa bean and beans

  • Cocoa bean is higher than beans in copper, iron, magnesium, fiber, phosphorus, potassium, zinc, vitamin B2, and selenium.
  • Cocoa bean covers your daily copper needs 378% more than beans.
  • Cocoa bean contains 75 times more saturated fat than beans. While cocoa bean contains 7.76g of saturated fat, beans contain only 0.103g.

Food varieties used in this article are Cocoa, dry powder, unsweetened, processed with alkali and Beans, baked, canned, no salt added.

Infographic

Cocoa bean vs Beans 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%
Beans
Beans
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +1387.5%
Contains more CalciumCalcium +122%
Contains more PotassiumPotassium +747.6%
Contains more IronIron +5251.7%
Contains more CopperCopper +1651%
Contains more ZincZinc +355%
Contains more PhosphorusPhosphorus +600%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +193.3%
Contains less SodiumSodium -94.7%

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%
Beans
Beans
6
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin B2Vitamin B2 +666.7%
Contains more Vitamin B3Vitamin B3 +458.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +33.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B6Vitamin B6 +10.2%
Contains more CholineCholine +170.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Beans DV% diff.
Copper 3.607mg 0.206mg 378%
Iron 15.52mg 0.29mg 190%
Manganese 3.737mg 162%
Magnesium 476mg 32mg 106%
Fiber 29.8g 5.5g 97%
Phosphorus 728mg 104mg 89%
Potassium 2509mg 296mg 65%
Zinc 6.37mg 1.4mg 45%
Saturated fat 7.76g 0.103g 35%
Vitamin B2 0.46mg 0.06mg 31%
Protein 18.1g 4.8g 27%
Caffeine 78mg 0mg 20%
Fats 13.1g 0.4g 20%
Selenium 13.2µg 4.5µg 16%
Carbs 58.3g 20.49g 13%
Vitamin B3 2.4mg 0.43mg 12%
Monounsaturated fat 4.39g 0.035g 11%
Calories 220kcal 105kcal 6%
Calcium 111mg 50mg 6%
Vitamin B5 0.254mg 5%
Choline 11.4mg 30.8mg 4%
Vitamin B1 0.11mg 0.15mg 3%
Vitamin C 0mg 3.1mg 3%
Folate 32µg 24µg 2%
Polyunsaturated fat 0.42g 0.172g 2%
Vitamin B6 0.118mg 0.13mg 1%
Vitamin K 2.4µg 0.8µg 1%
Sodium 19mg 1mg 1%
Vitamin A 0µg 5µg 1%
Net carbs 28.5g 14.99g N/A
Sugar 1.76g 7.78g N/A
Vitamin E 0.1mg 0.15mg 0%
Tryptophan 0.271mg 0%
Threonine 0.716mg 0%
Isoleucine 0.701mg 0%
Leucine 1.097mg 0%
Lysine 0.907mg 0%
Methionine 0.187mg 0%
Phenylalanine 0.869mg 0%
Valine 1.086mg 0%
Histidine 0.312mg 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
Beans
Beans
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +277.1%
Contains more FatsFats +3175%
Contains more CarbsCarbs +184.5%
Contains more OtherOther +356.1%
Contains more WaterWater +2588.9%

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
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +12442.9%
Contains more Poly. FatPolyunsaturated fat +144.2%
Contains less Sat. FatSaturated fat -98.7%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.