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  6. Cocoa bean vs. Rapini

Cocoa bean vs. Rapini — In-Depth Nutrition Comparison

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Important differences between Cocoa bean and Rapini

  • Cocoa bean has more Copper, Iron, Manganese, Fiber, Magnesium, Phosphorus, Potassium, and Zinc, however, Rapini has more Vitamin K.
  • Cocoa bean's daily need coverage for Copper is 396% more.
  • Cocoa bean has 155 times more Saturated Fat than Rapini. Cocoa bean has 7.76g of Saturated Fat, while Rapini has 0.05g.

The food varieties used in the comparison are Cocoa, dry powder, unsweetened, processed with alkali and Broccoli raab, raw.

Infographic

Cocoa bean vs Rapini 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.
Cocoa bean
Cocoa bean
10
:
0
Rapini
Rapini
Contains more Iron +625.2%
Contains more Magnesium +2063.6%
Contains more Phosphorus +897.3%
Contains more Potassium +1180.1%
Contains less Sodium -42.4%
Contains more Zinc +727.3%
Contains more Copper +8488.1%
Contains more Manganese +846.1%
Contains more Selenium +1220%
Equal in Calcium - 108
Cocoa bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 582% 340% 312% 222% 3% 174% 1203% 488% 72%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Iron +625.2%
Contains more Magnesium +2063.6%
Contains more Phosphorus +897.3%
Contains more Potassium +1180.1%
Contains less Sodium -42.4%
Contains more Zinc +727.3%
Contains more Copper +8488.1%
Contains more Manganese +846.1%
Contains more Selenium +1220%
Equal in Calcium - 108

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.
Cocoa bean
Cocoa bean
2
:
8
Rapini
Rapini
Contains more Vitamin B2 +256.6%
Contains more Vitamin B3 +96.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +1520%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +47.3%
Contains more Vitamin B5 +26.8%
Contains more Vitamin B6 +44.9%
Contains more Folate +159.4%
Contains more Vitamin K +9233.3%
Cocoa bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 28% 107% 45% 16% 28% 24% 0% 6%
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Contains more Vitamin B2 +256.6%
Contains more Vitamin B3 +96.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +1520%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +47.3%
Contains more Vitamin B5 +26.8%
Contains more Vitamin B6 +44.9%
Contains more Folate +159.4%
Contains more Vitamin K +9233.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cocoa bean
Cocoa bean
4
:
1
Rapini
Rapini
Contains more Protein +471%
Contains more Fats +2573.5%
Contains more Carbs +1945.6%
Contains more Other +729.8%
Contains more Water +3327.8%
Cocoa bean
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
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more Protein +471%
Contains more Fats +2573.5%
Contains more Carbs +1945.6%
Contains more Other +729.8%
Contains more Water +3327.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cocoa bean
Cocoa bean
2
:
1
Rapini
Rapini
Contains more Monounsaturated Fat +16784.6%
Contains more Polyunsaturated fat +223.1%
Contains less Saturated Fat -99.4%
Cocoa bean
62% 35% 3%
Saturated Fat: 7.76 g
Monounsaturated Fat: 4.39 g
Polyunsaturated fat: 0.42 g
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains more Monounsaturated Fat +16784.6%
Contains more Polyunsaturated fat +223.1%
Contains less Saturated Fat -99.4%

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 Rapini
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cocoa bean Rapini Opinion
Net carbs 28.5g 0.15g Cocoa bean
Protein 18.1g 3.17g Cocoa bean
Fats 13.1g 0.49g Cocoa bean
Carbs 58.3g 2.85g Cocoa bean
Calories 220kcal 22kcal Cocoa bean
Fructose 0.17g Rapini
Sugar 1.76g 0.38g Rapini
Fiber 29.8g 2.7g Cocoa bean
Calcium 111mg 108mg Cocoa bean
Iron 15.52mg 2.14mg Cocoa bean
Magnesium 476mg 22mg Cocoa bean
Phosphorus 728mg 73mg Cocoa bean
Potassium 2509mg 196mg Cocoa bean
Sodium 19mg 33mg Cocoa bean
Zinc 6.37mg 0.77mg Cocoa bean
Copper 3.607mg 0.042mg Cocoa bean
Manganese 3.737mg 0.395mg Cocoa bean
Selenium 13.2µg 1µg Cocoa bean
Vitamin A 0IU 2622IU Rapini
Vitamin A RAE 0µg 131µg Rapini
Vitamin E 0.1mg 1.62mg Rapini
Vitamin C 0mg 20.2mg Rapini
Vitamin B1 0.11mg 0.162mg Rapini
Vitamin B2 0.46mg 0.129mg Cocoa bean
Vitamin B3 2.4mg 1.221mg Cocoa bean
Vitamin B5 0.254mg 0.322mg Rapini
Vitamin B6 0.118mg 0.171mg Rapini
Folate 32µg 83µg Rapini
Vitamin K 2.4µg 224µg Rapini
Tryptophan 0.271mg 0.043mg Cocoa bean
Threonine 0.716mg 0.106mg Cocoa bean
Isoleucine 0.701mg 0.104mg Cocoa bean
Leucine 1.097mg 0.17mg Cocoa bean
Lysine 0.907mg 0.198mg Cocoa bean
Methionine 0.187mg 0.048mg Cocoa bean
Phenylalanine 0.869mg 0.128mg Cocoa bean
Valine 1.086mg 0.153mg Cocoa bean
Histidine 0.312mg 0.066mg Cocoa bean
Saturated Fat 7.76g 0.05g Rapini
Monounsaturated Fat 4.39g 0.026g Cocoa bean
Polyunsaturated fat 0.42g 0.13g Cocoa bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa bean Rapini
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
21%
Cocoa bean
86%
Rapini
Minerals Daily Need Coverage Score
343%
Cocoa bean
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 1.38g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 7.71g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $2.2)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Cocoa bean
Cocoa bean contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals
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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.