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  6. Cocoa bean vs. Coconut

Cocoa bean vs. Coconut — In-Depth Nutrition Comparison

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Significant differences between cocoa bean and coconut

  • The amount of copper, iron, magnesium, manganese, phosphorus, fiber, potassium, zinc, and vitamin B2 in cocoa bean is higher than in coconut.
  • Cocoa bean covers your daily copper needs 352% more than coconut.
  • Coconut has 23 times less vitamin B2 than cocoa bean. Cocoa bean has 0.46mg of vitamin B2, while coconut has 0.02mg.
  • Cocoa bean contains less saturated fat.

Specific food types used in this comparison are Cocoa, dry powder, unsweetened, processed with alkali and Nuts, coconut meat, raw.

Infographic

Cocoa bean vs Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more MagnesiumMagnesium +1387.5%
Contains more CalciumCalcium +692.9%
Contains more PotassiumPotassium +604.8%
Contains more IronIron +538.7%
Contains more CopperCopper +729.2%
Contains more ZincZinc +479.1%
Contains more PhosphorusPhosphorus +544.2%
Contains more ManganeseManganese +149.1%
Contains more SeleniumSelenium +30.7%
~equal in Sodium ~20mg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +2200%
Contains more Vitamin B3Vitamin B3 +344.4%
Contains more Vitamin B6Vitamin B6 +118.5%
Contains more Vitamin KVitamin K +1100%
Contains more FolateFolate +23.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin B5Vitamin B5 +18.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.1mg

All nutrients comparison - raw data values

Nutrient Cocoa bean Coconut DV% diff.
Copper 3.607mg 0.435mg 352%
Iron 15.52mg 2.43mg 164%
Magnesium 476mg 32mg 106%
Saturated fat 7.76g 29.698g 100%
Manganese 3.737mg 1.5mg 97%
Phosphorus 728mg 113mg 88%
Fiber 29.8g 9g 83%
Potassium 2509mg 356mg 63%
Zinc 6.37mg 1.1mg 48%
Vitamin B2 0.46mg 0.02mg 34%
Fats 13.1g 33.49g 31%
Protein 18.1g 3.33g 30%
Caffeine 78mg 0mg 20%
Carbs 58.3g 15.23g 14%
Vitamin B3 2.4mg 0.54mg 12%
Calcium 111mg 14mg 10%
Calories 220kcal 354kcal 7%
Monounsaturated fat 4.39g 1.425g 7%
Selenium 13.2µg 10.1µg 6%
Vitamin B6 0.118mg 0.054mg 5%
Vitamin C 0mg 3.3mg 4%
Vitamin B1 0.11mg 0.066mg 4%
Vitamin K 2.4µg 0.2µg 2%
Folate 32µg 26µg 2%
Vitamin E 0.1mg 0.24mg 1%
Vitamin B5 0.254mg 0.3mg 1%
Net carbs 28.5g 6.23g N/A
Sugar 1.76g 6.23g N/A
Sodium 19mg 20mg 0%
Choline 11.4mg 12.1mg 0%
Polyunsaturated fat 0.42g 0.366g 0%
Tryptophan 0.271mg 0.039mg 0%
Threonine 0.716mg 0.121mg 0%
Isoleucine 0.701mg 0.131mg 0%
Leucine 1.097mg 0.247mg 0%
Lysine 0.907mg 0.147mg 0%
Methionine 0.187mg 0.062mg 0%
Phenylalanine 0.869mg 0.169mg 0%
Valine 1.086mg 0.202mg 0%
Histidine 0.312mg 0.077mg 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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +443.5%
Contains more CarbsCarbs +282.8%
Contains more OtherOther +712.5%
Contains more FatsFats +155.6%
Contains more WaterWater +1640.4%

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -73.9%
Contains more Mono. FatMonounsaturated fat +208.1%
Contains more Poly. FatPolyunsaturated fat +14.8%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.