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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 and vitamin A.
  • Cocoa bean's daily need coverage for copper is 396% more.
  • Cocoa bean has 22 times more magnesium than rapini. Cocoa bean has 476mg of magnesium, while rapini has 22mg.

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.
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%
Rapini
Rapini
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +2063.6%
Contains more PotassiumPotassium +1180.1%
Contains more IronIron +625.2%
Contains more CopperCopper +8488.1%
Contains more ZincZinc +727.3%
Contains more PhosphorusPhosphorus +897.3%
Contains less SodiumSodium -42.4%
Contains more ManganeseManganese +846.1%
Contains more SeleniumSelenium +1220%
~equal in Calcium ~108mg

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%
Rapini
Rapini
9
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin B2Vitamin B2 +256.6%
Contains more Vitamin B3Vitamin B3 +96.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1520%
Contains more Vitamin B1Vitamin B1 +47.3%
Contains more Vitamin B5Vitamin B5 +26.8%
Contains more Vitamin B6Vitamin B6 +44.9%
Contains more Vitamin KVitamin K +9233.3%
Contains more FolateFolate +159.4%
Contains more CholineCholine +60.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Rapini DV% diff.
Copper 3.607mg 0.042mg 396%
Vitamin K 2.4µg 224µg 185%
Iron 15.52mg 2.14mg 167%
Manganese 3.737mg 0.395mg 145%
Magnesium 476mg 22mg 108%
Fiber 29.8g 2.7g 108%
Phosphorus 728mg 73mg 94%
Potassium 2509mg 196mg 68%
Zinc 6.37mg 0.77mg 51%
Saturated fat 7.76g 0.05g 35%
Protein 18.1g 3.17g 30%
Vitamin B2 0.46mg 0.129mg 25%
Vitamin C 0mg 20.2mg 22%
Selenium 13.2µg 1µg 22%
Caffeine 78mg 0mg 20%
Fats 13.1g 0.49g 19%
Carbs 58.3g 2.85g 18%
Vitamin A 0µg 131µg 15%
Folate 32µg 83µg 13%
Monounsaturated fat 4.39g 0.026g 11%
Calories 220kcal 22kcal 10%
Vitamin E 0.1mg 1.62mg 10%
Vitamin B3 2.4mg 1.221mg 7%
Vitamin B1 0.11mg 0.162mg 4%
Vitamin B6 0.118mg 0.171mg 4%
Polyunsaturated fat 0.42g 0.13g 2%
Sodium 19mg 33mg 1%
Choline 11.4mg 18.3mg 1%
Vitamin B5 0.254mg 0.322mg 1%
Net carbs 28.5g 0.15g N/A
Calcium 111mg 108mg 0%
Sugar 1.76g 0.38g N/A
Tryptophan 0.271mg 0.043mg 0%
Threonine 0.716mg 0.106mg 0%
Isoleucine 0.701mg 0.104mg 0%
Leucine 1.097mg 0.17mg 0%
Lysine 0.907mg 0.198mg 0%
Methionine 0.187mg 0.048mg 0%
Phenylalanine 0.869mg 0.128mg 0%
Valine 1.086mg 0.153mg 0%
Histidine 0.312mg 0.066mg 0%
Fructose 0.17g 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
Rapini
Rapini
1
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 ProteinProtein +471%
Contains more FatsFats +2573.5%
Contains more CarbsCarbs +1945.6%
Contains more OtherOther +729.8%
Contains more WaterWater +3327.8%

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
Rapini
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +16784.6%
Contains more Poly. FatPolyunsaturated fat +223.1%
Contains less Sat. FatSaturated fat -99.4%

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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. 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.