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  6. Cocoa bean vs. Chard raw

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

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Summary of differences between cocoa bean and chard raw

  • Cocoa bean has more copper, iron, manganese, fiber, phosphorus, magnesium, potassium, and zinc; however, chard raw is higher in vitamin K and vitamin A.
  • Chard raw covers your daily need for vitamin K, 690% more than cocoa bean.
  • Cocoa bean has 20 times more copper than chard raw. While cocoa bean has 3.607mg of copper, chard raw has only 0.179mg.

These are the specific foods used in this comparison Cocoa, dry powder, unsweetened, processed with alkali and Chard, swiss, raw.

Infographic

Cocoa bean vs Chard 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more MagnesiumMagnesium +487.7%
Contains more CalciumCalcium +117.6%
Contains more PotassiumPotassium +562%
Contains more IronIron +762.2%
Contains more CopperCopper +1915.1%
Contains more ZincZinc +1669.4%
Contains more PhosphorusPhosphorus +1482.6%
Contains less SodiumSodium -91.1%
Contains more ManganeseManganese +921%
Contains more SeleniumSelenium +1366.7%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B2Vitamin B2 +411.1%
Contains more Vitamin B3Vitamin B3 +500%
Contains more Vitamin B5Vitamin B5 +47.7%
Contains more Vitamin B6Vitamin B6 +19.2%
Contains more FolateFolate +128.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1790%
Contains more Vitamin KVitamin K +34483.3%
Contains more CholineCholine +57.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Chard raw DV% diff.
Vitamin K 2.4µg 830µg 690%
Copper 3.607mg 0.179mg 381%
Iron 15.52mg 1.8mg 172%
Manganese 3.737mg 0.366mg 147%
Fiber 29.8g 1.6g 113%
Phosphorus 728mg 46mg 97%
Magnesium 476mg 81mg 94%
Potassium 2509mg 379mg 63%
Zinc 6.37mg 0.36mg 55%
Saturated fat 7.76g 0.03g 35%
Vitamin A 0µg 306µg 34%
Protein 18.1g 1.8g 33%
Vitamin C 0mg 30mg 33%
Vitamin B2 0.46mg 0.09mg 28%
Selenium 13.2µg 0.9µg 22%
Fats 13.1g 0.2g 20%
Caffeine 78mg 0mg 20%
Carbs 58.3g 3.74g 18%
Vitamin B3 2.4mg 0.4mg 13%
Vitamin E 0.1mg 1.89mg 12%
Monounsaturated fat 4.39g 0.04g 11%
Calories 220kcal 19kcal 10%
Sodium 19mg 213mg 8%
Calcium 111mg 51mg 6%
Vitamin B1 0.11mg 0.04mg 6%
Folate 32µg 14µg 5%
Polyunsaturated fat 0.42g 0.07g 2%
Vitamin B5 0.254mg 0.172mg 2%
Choline 11.4mg 18mg 1%
Vitamin B6 0.118mg 0.099mg 1%
Net carbs 28.5g 2.14g N/A
Sugar 1.76g 1.1g N/A
Tryptophan 0.271mg 0.017mg 0%
Threonine 0.716mg 0.083mg 0%
Isoleucine 0.701mg 0.147mg 0%
Leucine 1.097mg 0.13mg 0%
Lysine 0.907mg 0.099mg 0%
Methionine 0.187mg 0.019mg 0%
Phenylalanine 0.869mg 0.11mg 0%
Valine 1.086mg 0.11mg 0%
Histidine 0.312mg 0.036mg 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +905.6%
Contains more FatsFats +6450%
Contains more CarbsCarbs +1458.8%
Contains more OtherOther +387.5%
Contains more WaterWater +3331.9%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +10875%
Contains more Poly. FatPolyunsaturated fat +500%
Contains less Sat. FatSaturated fat -99.6%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.