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  6. Cocoa bean vs. Bean raw

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

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How are cocoa bean and bean raw different?

  • Cocoa bean is richer in copper, iron, manganese, magnesium, fiber, phosphorus, and zinc, while bean raw is higher in folate and vitamin B1.
  • Cocoa bean covers your daily need for copper, 302% more than bean raw.
  • Cocoa bean contains 33 times more saturated fat than bean raw. Cocoa bean contains 7.76g of saturated fat, while bean raw contains 0.235g.

Cocoa, dry powder, unsweetened, processed with alkali and Beans, pinto, mature seeds, raw types were used in this article.

Infographic

Cocoa bean vs Bean raw 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +170.5%
Contains more PotassiumPotassium +80.1%
Contains more IronIron +206.1%
Contains more CopperCopper +303.9%
Contains more ZincZinc +179.4%
Contains more PhosphorusPhosphorus +77.1%
Contains more ManganeseManganese +225.5%
Contains less SodiumSodium -36.8%
Contains more SeleniumSelenium +111.4%
~equal in Calcium ~113mg

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin B2Vitamin B2 +117%
Contains more Vitamin B3Vitamin B3 +104.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +110%
Contains more Vitamin B1Vitamin B1 +548.2%
Contains more Vitamin B5Vitamin B5 +209.1%
Contains more Vitamin B6Vitamin B6 +301.7%
Contains more Vitamin KVitamin K +133.3%
Contains more FolateFolate +1540.6%
Contains more CholineCholine +480.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Bean raw DV% diff.
Copper 3.607mg 0.893mg 302%
Iron 15.52mg 5.07mg 131%
Folate 32µg 525µg 123%
Manganese 3.737mg 1.148mg 113%
Magnesium 476mg 176mg 71%
Fiber 29.8g 15.5g 57%
Vitamin B1 0.11mg 0.713mg 50%
Phosphorus 728mg 411mg 45%
Zinc 6.37mg 2.28mg 37%
Saturated fat 7.76g 0.235g 34%
Potassium 2509mg 1393mg 33%
Vitamin B6 0.118mg 0.474mg 27%
Selenium 13.2µg 27.9µg 27%
Caffeine 78mg 0mg 20%
Vitamin B2 0.46mg 0.212mg 19%
Fats 13.1g 1.23g 18%
Starch 34.17g 14%
Vitamin B5 0.254mg 0.785mg 11%
Monounsaturated fat 4.39g 0.229g 10%
Choline 11.4mg 66.2mg 10%
Vitamin B3 2.4mg 1.174mg 8%
Protein 18.1g 21.42g 7%
Vitamin C 0mg 6.3mg 7%
Calories 220kcal 347kcal 6%
Vitamin K 2.4µg 5.6µg 3%
Vitamin E 0.1mg 0.21mg 1%
Carbs 58.3g 62.55g 1%
Net carbs 28.5g 47.05g N/A
Calcium 111mg 113mg 0%
Sugar 1.76g 2.11g N/A
Sodium 19mg 12mg 0%
Polyunsaturated fat 0.42g 0.407g 0%
Tryptophan 0.271mg 0.237mg 0%
Threonine 0.716mg 0.81mg 0%
Isoleucine 0.701mg 0.871mg 0%
Leucine 1.097mg 1.558mg 0%
Lysine 0.907mg 1.356mg 0%
Methionine 0.187mg 0.259mg 0%
Phenylalanine 0.869mg 1.095mg 0%
Valine 1.086mg 0.998mg 0%
Histidine 0.312mg 0.556mg 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% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +965%
Contains more OtherOther +124.8%
Contains more ProteinProtein +18.3%
Contains more WaterWater +319.6%
~equal in Carbs ~62.55g

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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +1817%
Contains less Sat. FatSaturated fat -97%
~equal in Polyunsaturated fat ~0.407g

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.