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Cocoa bean vs. Blackberry — In-Depth Nutrition Comparison

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How are cocoa bean and blackberries different?

  • Cocoa bean is higher than blackberries in copper, iron, manganese, magnesium, phosphorus, fiber, potassium, zinc, and vitamin B2.
  • Cocoa bean covers your daily need for copper, 382% more than blackberries.
  • Cocoa bean contains 554 times more saturated fat than blackberries. Cocoa bean contains 7.76g of saturated fat, while blackberries contain 0.014g.

Cocoa, dry powder, unsweetened, processed with alkali and Blackberries, raw types were used in this article.

Infographic

Cocoa bean vs Blackberry infographic
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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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains more MagnesiumMagnesium +2280%
Contains more CalciumCalcium +282.8%
Contains more PotassiumPotassium +1448.8%
Contains more IronIron +2403.2%
Contains more CopperCopper +2086.1%
Contains more ZincZinc +1101.9%
Contains more PhosphorusPhosphorus +3209.1%
Contains more ManganeseManganese +478.5%
Contains more SeleniumSelenium +3200%
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%
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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin B1Vitamin B1 +450%
Contains more Vitamin B2Vitamin B2 +1669.2%
Contains more Vitamin B3Vitamin B3 +271.5%
Contains more Vitamin B6Vitamin B6 +293.3%
Contains more FolateFolate +28%
Contains more CholineCholine +34.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1070%
Contains more Vitamin KVitamin K +725%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.276mg
~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
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more ProteinProtein +1202.2%
Contains more FatsFats +2573.5%
Contains more CarbsCarbs +506.7%
Contains more OtherOther +2066.7%
Contains more WaterWater +3164.8%

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
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains more Mono. FatMonounsaturated fat +9240.4%
Contains more Poly. FatPolyunsaturated fat +50%
Contains less Sat. FatSaturated fat -99.8%

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 Blackberry
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium 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 Blackberry DV% diff.
Copper 3.607mg 0.165mg 382%
Iron 15.52mg 0.62mg 186%
Manganese 3.737mg 0.646mg 134%
Magnesium 476mg 20mg 109%
Phosphorus 728mg 22mg 101%
Fiber 29.8g 5.3g 98%
Potassium 2509mg 162mg 69%
Zinc 6.37mg 0.53mg 53%
Saturated fat 7.76g 0.014g 35%
Vitamin B2 0.46mg 0.026mg 33%
Protein 18.1g 1.39g 33%
Vitamin C 0mg 21mg 23%
Selenium 13.2µg 0.4µg 23%
Caffeine 78mg 0mg 20%
Fats 13.1g 0.49g 19%
Carbs 58.3g 9.61g 16%
Vitamin K 2.4µg 19.8µg 15%
Monounsaturated fat 4.39g 0.047g 11%
Vitamin B3 2.4mg 0.646mg 11%
Calories 220kcal 43kcal 9%
Vitamin B1 0.11mg 0.02mg 8%
Calcium 111mg 29mg 8%
Vitamin B6 0.118mg 0.03mg 7%
Vitamin E 0.1mg 1.17mg 7%
Fructose 2.4g 3%
Folate 32µg 25µg 2%
Choline 11.4mg 8.5mg 1%
Sodium 19mg 1mg 1%
Vitamin A 0µg 11µg 1%
Polyunsaturated fat 0.42g 0.28g 1%
Net carbs 28.5g 4.31g N/A
Sugar 1.76g 4.88g N/A
Vitamin B5 0.254mg 0.276mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa bean Blackberry
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
17%
Blackberry
Minerals Daily Need Coverage Score
343%
Cocoa bean
23%
Blackberry

Comparison summary

Which food is lower in Sugar?
Cocoa bean
Cocoa bean is lower in Sugar (difference - 3.12g)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 7.746g)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $2.3)
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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.