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  6. Cocoa bean vs. Plum

Cocoa bean vs. Plum — In-Depth Nutrition Comparison

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A recap on the differences between cocoa bean and plums

  • Cocoa bean is higher than plums in copper, iron, manganese, fiber, magnesium, phosphorus, potassium, zinc, and vitamin B2.
  • Cocoa bean covers your daily copper needs 394% more than plums.
  • Cocoa bean contains 456 times more saturated fat than plums. While cocoa bean contains 7.76g of saturated fat, plums contain only 0.017g.

Food varieties used in this article are Cocoa, dry powder, unsweetened, processed with alkali and Plums, raw.

Infographic

Cocoa bean vs Plum 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%
Plum
Plum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +6700%
Contains more CalciumCalcium +1750%
Contains more PotassiumPotassium +1498.1%
Contains more IronIron +9029.4%
Contains more CopperCopper +6228.1%
Contains more ZincZinc +6270%
Contains more PhosphorusPhosphorus +4450%
Contains more ManganeseManganese +7086.5%
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 0% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24%
Plum
Plum
4
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8%
Contains more Vitamin B1Vitamin B1 +292.9%
Contains more Vitamin B2Vitamin B2 +1669.2%
Contains more Vitamin B3Vitamin B3 +475.5%
Contains more Vitamin B5Vitamin B5 +88.1%
Contains more Vitamin B6Vitamin B6 +306.9%
Contains more FolateFolate +540%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +160%
Contains more Vitamin KVitamin K +166.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Plum DV% diff.
Copper 3.607mg 0.057mg 394%
Iron 15.52mg 0.17mg 192%
Manganese 3.737mg 0.052mg 160%
Fiber 29.8g 1.4g 114%
Magnesium 476mg 7mg 112%
Phosphorus 728mg 16mg 102%
Potassium 2509mg 157mg 69%
Zinc 6.37mg 0.1mg 57%
Protein 18.1g 0.7g 35%
Saturated fat 7.76g 0.017g 35%
Vitamin B2 0.46mg 0.026mg 33%
Selenium 13.2µg 0µg 24%
Fats 13.1g 0.28g 20%
Caffeine 78mg 0mg 20%
Carbs 58.3g 11.42g 16%
Vitamin B3 2.4mg 0.417mg 12%
Vitamin C 0mg 9.5mg 11%
Calcium 111mg 6mg 11%
Monounsaturated fat 4.39g 0.134g 11%
Calories 220kcal 46kcal 9%
Vitamin B1 0.11mg 0.028mg 7%
Vitamin B6 0.118mg 0.029mg 7%
Folate 32µg 5µg 7%
Fructose 3.07g 4%
Vitamin K 2.4µg 6.4µg 3%
Polyunsaturated fat 0.42g 0.044g 3%
Vitamin A 0µg 17µg 2%
Vitamin B5 0.254mg 0.135mg 2%
Choline 11.4mg 1.9mg 2%
Sodium 19mg 0mg 1%
Vitamin E 0.1mg 0.26mg 1%
Net carbs 28.5g 10.02g N/A
Sugar 1.76g 9.92g N/A
Tryptophan 0.271mg 0.009mg 0%
Threonine 0.716mg 0.01mg 0%
Isoleucine 0.701mg 0.014mg 0%
Leucine 1.097mg 0.015mg 0%
Lysine 0.907mg 0.016mg 0%
Methionine 0.187mg 0.008mg 0%
Phenylalanine 0.869mg 0.014mg 0%
Valine 1.086mg 0.016mg 0%
Histidine 0.312mg 0.009mg 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
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +2485.7%
Contains more FatsFats +4578.6%
Contains more CarbsCarbs +410.5%
Contains more OtherOther +2008.1%
Contains more WaterWater +3130.7%

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
Plum
Plum
1
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Mono. FatMonounsaturated fat +3176.1%
Contains more Poly. FatPolyunsaturated fat +854.5%
Contains less Sat. FatSaturated fat -99.8%

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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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.