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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 ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.1mg

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%

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

All nutrients comparison - raw data values

Nutrient Cocoa bean Coconut Opinion
Calories 220kcal 354kcal Coconut
Protein 18.1g 3.33g Cocoa bean
Fats 13.1g 33.49g Coconut
Vitamin C 0mg 3.3mg Coconut
Net carbs 28.5g 6.23g Cocoa bean
Carbs 58.3g 15.23g Cocoa bean
Magnesium 476mg 32mg Cocoa bean
Calcium 111mg 14mg Cocoa bean
Potassium 2509mg 356mg Cocoa bean
Iron 15.52mg 2.43mg Cocoa bean
Sugar 1.76g 6.23g Cocoa bean
Fiber 29.8g 9g Cocoa bean
Copper 3.607mg 0.435mg Cocoa bean
Zinc 6.37mg 1.1mg Cocoa bean
Phosphorus 728mg 113mg Cocoa bean
Sodium 19mg 20mg Cocoa bean
Vitamin E 0.1mg 0.24mg Coconut
Manganese 3.737mg 1.5mg Cocoa bean
Selenium 13.2µg 10.1µg Cocoa bean
Vitamin B1 0.11mg 0.066mg Cocoa bean
Vitamin B2 0.46mg 0.02mg Cocoa bean
Vitamin B3 2.4mg 0.54mg Cocoa bean
Vitamin B5 0.254mg 0.3mg Coconut
Vitamin B6 0.118mg 0.054mg Cocoa bean
Vitamin K 2.4µg 0.2µg Cocoa bean
Folate 32µg 26µg Cocoa bean
Choline 11.4mg 12.1mg Coconut
Saturated Fat 7.76g 29.698g Cocoa bean
Monounsaturated Fat 4.39g 1.425g Cocoa bean
Polyunsaturated fat 0.42g 0.366g Cocoa bean
Tryptophan 0.271mg 0.039mg Cocoa bean
Threonine 0.716mg 0.121mg Cocoa bean
Isoleucine 0.701mg 0.131mg Cocoa bean
Leucine 1.097mg 0.247mg Cocoa bean
Lysine 0.907mg 0.147mg Cocoa bean
Methionine 0.187mg 0.062mg Cocoa bean
Phenylalanine 0.869mg 0.169mg Cocoa bean
Valine 1.086mg 0.202mg Cocoa bean
Histidine 0.312mg 0.077mg Cocoa bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa bean Coconut
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
8%
Coconut
Minerals Daily Need Coverage Score
343%
Cocoa bean
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Cocoa bean
Cocoa bean is lower in Sugar (difference - 4.47g)
Which food contains less Sodium?
Cocoa bean
Cocoa bean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Cocoa bean
Cocoa bean is lower in Saturated Fat (difference - 21.938g)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 59)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($2.6)
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. 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.