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  6. Cocoa bean vs. Navy bean raw

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

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Important differences between cocoa bean and navy bean raw

  • Cocoa bean has more copper, iron, manganese, phosphorus, magnesium, potassium, and zinc; however, navy bean raw has more folate and vitamin B1.
  • Cocoa bean's daily need coverage for copper is 361% more.
  • Cocoa bean has 91 times more saturated fat than navy bean raw. Cocoa bean has 7.76g of saturated fat, while navy bean raw has 0.085g.

The food varieties used in the comparison are Cocoa, dry powder, unsweetened, processed with alkali and Beans, navy, mature seeds, sprouted, raw.

Infographic

Cocoa bean vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more MagnesiumMagnesium +371.3%
Contains more CalciumCalcium +640%
Contains more PotassiumPotassium +717.3%
Contains more IronIron +704.1%
Contains more CopperCopper +913.2%
Contains more ZincZinc +615.7%
Contains more PhosphorusPhosphorus +628%
Contains more ManganeseManganese +815.9%
Contains more SeleniumSelenium +2100%
Contains less SodiumSodium -31.6%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +114%
Contains more Vitamin B3Vitamin B3 +96.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +254.5%
Contains more Vitamin B5Vitamin B5 +224.8%
Contains more Vitamin B6Vitamin B6 +61.9%
Contains more FolateFolate +312.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Navy bean raw DV% diff.
Copper 3.607mg 0.356mg 361%
Iron 15.52mg 1.93mg 170%
Manganese 3.737mg 0.408mg 145%
Fiber 29.8g 119%
Phosphorus 728mg 100mg 90%
Magnesium 476mg 101mg 89%
Potassium 2509mg 307mg 65%
Zinc 6.37mg 0.89mg 50%
Saturated fat 7.76g 0.085g 35%
Folate 32µg 132µg 25%
Protein 18.1g 6.15g 24%
Vitamin B1 0.11mg 0.39mg 23%
Selenium 13.2µg 0.6µg 23%
Vitamin C 0mg 18.8mg 21%
Caffeine 78mg 20%
Vitamin B2 0.46mg 0.215mg 19%
Fats 13.1g 0.7g 19%
Carbs 58.3g 13.05g 15%
Monounsaturated fat 4.39g 0.052g 11%
Vitamin B5 0.254mg 0.825mg 11%
Calcium 111mg 15mg 10%
Calories 220kcal 67kcal 8%
Vitamin B3 2.4mg 1.22mg 7%
Vitamin B6 0.118mg 0.191mg 6%
Choline 11.4mg 2%
Vitamin K 2.4µg 2%
Vitamin E 0.1mg 1%
Net carbs 28.5g 13.05g N/A
Sugar 1.76g N/A
Sodium 19mg 13mg 0%
Polyunsaturated fat 0.42g 0.407g 0%
Tryptophan 0.271mg 0.064mg 0%
Threonine 0.716mg 0.258mg 0%
Isoleucine 0.701mg 0.273mg 0%
Leucine 1.097mg 0.442mg 0%
Lysine 0.907mg 0.35mg 0%
Methionine 0.187mg 0.064mg 0%
Phenylalanine 0.869mg 0.31mg 0%
Valine 1.086mg 0.316mg 0%
Histidine 0.312mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +194.3%
Contains more FatsFats +1771.4%
Contains more CarbsCarbs +346.7%
Contains more OtherOther +721.1%
Contains more WaterWater +2831.5%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +8342.3%
Contains less Sat. FatSaturated fat -98.9%
~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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.