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  6. Cocoa bean vs. Coconut oil

Cocoa bean vs. Coconut oil — In-Depth Nutrition Comparison

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Summary of differences between cocoa bean and coconut oil

  • Coconut oil has less copper, iron, manganese, fiber, magnesium, phosphorus, potassium, zinc, and vitamin B2 than cocoa bean.
  • Cocoa bean covers your daily need for copper, 401% more than coconut oil.
  • Cocoa bean has less saturated fat.

These are the specific foods used in this comparison Cocoa, dry powder, unsweetened, processed with alkali and Oil, coconut.

Infographic

Cocoa bean vs Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +11000%
Contains more PotassiumPotassium +∞%
Contains more IronIron +30940%
Contains more CopperCopper +∞%
Contains more ZincZinc +31750%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +∞%
Contains more CholineCholine +3700%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.11mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Coconut oil DV% diff.
Copper 3.607mg 0mg 401%
Saturated fat 7.76g 82.475g 340%
Iron 15.52mg 0.05mg 193%
Manganese 3.737mg 0mg 162%
Fats 13.1g 99.06g 132%
Fiber 29.8g 0g 119%
Magnesium 476mg 0mg 113%
Phosphorus 728mg 0mg 104%
Potassium 2509mg 0mg 74%
Zinc 6.37mg 0.02mg 58%
Protein 18.1g 0g 36%
Vitamin B2 0.46mg 0mg 35%
Calories 220kcal 892kcal 34%
Selenium 13.2µg 0µg 24%
Caffeine 78mg 0mg 20%
Carbs 58.3g 0g 19%
Vitamin B3 2.4mg 0mg 15%
Calcium 111mg 1mg 11%
Polyunsaturated fat 0.42g 1.702g 9%
Vitamin B1 0.11mg 0mg 9%
Vitamin B6 0.118mg 0mg 9%
Folate 32µg 0µg 8%
Monounsaturated fat 4.39g 6.332g 5%
Vitamin B5 0.254mg 0mg 5%
Vitamin K 2.4µg 0.6µg 2%
Choline 11.4mg 0.3mg 2%
Sodium 19mg 0mg 1%
Net carbs 28.5g 0g N/A
Sugar 1.76g 0g N/A
Vitamin E 0.1mg 0.11mg 0%
Trans fat 0.028g N/A
Tryptophan 0.271mg 0mg 0%
Threonine 0.716mg 0mg 0%
Isoleucine 0.701mg 0mg 0%
Leucine 1.097mg 0mg 0%
Lysine 0.907mg 0mg 0%
Methionine 0.187mg 0mg 0%
Phenylalanine 0.869mg 0mg 0%
Valine 1.086mg 0mg 0%
Histidine 0.312mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +8900%
Contains more OtherOther +757.1%
Contains more FatsFats +656.2%

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -90.6%
Contains more Mono. FatMonounsaturated fat +44.2%
Contains more Poly. FatPolyunsaturated fat +305.2%

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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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.