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  6. Cocoa bean vs. Chocolate

Cocoa bean vs. Chocolate — In-Depth Nutrition Comparison

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How are Cocoa bean and Chocolate different?

  • Cocoa bean is higher than Chocolate in Copper, Manganese, Iron, Fiber, Magnesium, Phosphorus, Potassium, Zinc, and Vitamin B2.
  • Cocoa bean covers your daily need of Copper 287% more than Chocolate.
  • Cocoa bean contains 9 times more Vitamin B2 than Chocolate. Cocoa bean contains 0.46mg of Vitamin B2, while Chocolate contains 0.05mg.
  • Cocoa bean is lower in Saturated Fat.

Cocoa, dry powder, unsweetened, processed with alkali and Chocolate, dark, 45- 59% cacao solids types were used in this article.

Infographic

Cocoa bean vs Chocolate 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Contains more MagnesiumMagnesium +226%
Contains more CalciumCalcium +98.2%
Contains more PotassiumPotassium +348.8%
Contains more IronIron +93.5%
Contains more CopperCopper +250.9%
Contains more ZincZinc +216.9%
Contains more PhosphorusPhosphorus +253.4%
Contains less SodiumSodium -20.8%
Contains more ManganeseManganese +163.4%
Contains more SeleniumSelenium +340%

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 0% 3% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
Contains more Vitamin B1Vitamin B1 +340%
Contains more Vitamin B2Vitamin B2 +820%
Contains more Vitamin B3Vitamin B3 +231%
Contains more Vitamin B6Vitamin B6 +181%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +440%
Contains more Vitamin B5Vitamin B5 +16.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +237.5%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg

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
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more ProteinProtein +270.9%
Contains more WaterWater +178.4%
Contains more OtherOther +358.8%
Contains more FatsFats +138.8%
~equal in Carbs ~61.17g

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
64% 33% 4%
Saturated Fat: Sat. Fat 18.519 g
Monounsaturated Fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
Contains less Sat. FatSaturated Fat -58.1%
Contains more Mono. FatMonounsaturated Fat +117.3%
Contains more Poly. FatPolyunsaturated fat +160%

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

All nutrients comparison - raw data values

Nutrient Cocoa bean Chocolate Opinion
Calories 220kcal 546kcal Chocolate
Protein 18.1g 4.88g Cocoa bean
Fats 13.1g 31.28g Chocolate
Net carbs 28.5g 54.17g Chocolate
Carbs 58.3g 61.17g Chocolate
Cholesterol 0mg 8mg Cocoa bean
Magnesium 476mg 146mg Cocoa bean
Calcium 111mg 56mg Cocoa bean
Potassium 2509mg 559mg Cocoa bean
Iron 15.52mg 8.02mg Cocoa bean
Sugar 1.76g 47.9g Cocoa bean
Fiber 29.8g 7g Cocoa bean
Copper 3.607mg 1.028mg Cocoa bean
Zinc 6.37mg 2.01mg Cocoa bean
Phosphorus 728mg 206mg Cocoa bean
Sodium 19mg 24mg Cocoa bean
Vitamin A 0IU 50IU Chocolate
Vitamin A 0µg 2µg Chocolate
Vitamin E 0.1mg 0.54mg Chocolate
Manganese 3.737mg 1.419mg Cocoa bean
Selenium 13.2µg 3µg Cocoa bean
Vitamin B1 0.11mg 0.025mg Cocoa bean
Vitamin B2 0.46mg 0.05mg Cocoa bean
Vitamin B3 2.4mg 0.725mg Cocoa bean
Vitamin B5 0.254mg 0.297mg Chocolate
Vitamin B6 0.118mg 0.042mg Cocoa bean
Vitamin B12 0µg 0.23µg Chocolate
Vitamin K 2.4µg 8.1µg Chocolate
Folate 32µg Cocoa bean
Trans Fat 0.112g Cocoa bean
Choline 11.4mg Cocoa bean
Saturated Fat 7.76g 18.519g Cocoa bean
Monounsaturated Fat 4.39g 9.54g Chocolate
Polyunsaturated fat 0.42g 1.092g Chocolate
Tryptophan 0.271mg Cocoa bean
Threonine 0.716mg Cocoa bean
Isoleucine 0.701mg Cocoa bean
Leucine 1.097mg Cocoa bean
Lysine 0.907mg Cocoa bean
Methionine 0.187mg Cocoa bean
Phenylalanine 0.869mg Cocoa bean
Valine 1.086mg Cocoa bean
Histidine 0.312mg Cocoa bean
Omega-3 - EPA 0g 0.001g Chocolate
Omega-3 - ALA 0.085g Chocolate
Omega-6 - Eicosadienoic acid 0.001g Chocolate
Omega-6 - Linoleic acid 0.947g Chocolate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa bean Chocolate
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
9%
Chocolate
Minerals Daily Need Coverage Score
343%
Cocoa bean
116%
Chocolate

Comparison summary

Which food is lower in Cholesterol?
Cocoa bean
Cocoa bean is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Cocoa bean
Cocoa bean is lower in Sugar (difference - 46.14g)
Which food contains less Sodium?
Cocoa bean
Cocoa bean contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Cocoa bean
Cocoa bean is lower in Saturated Fat (difference - 10.759g)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals
Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $0.6)
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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.