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  6. Cocoa bean vs. Plantain raw

Cocoa bean vs. Plantain raw — In-Depth Nutrition Comparison

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Summary of differences between cocoa bean and plantain raw

  • Cocoa bean has more copper, iron, fiber, magnesium, phosphorus, potassium, zinc, and vitamin B2; however, plantain raw is higher in vitamin A.
  • Cocoa bean covers your daily need for copper, 392% more than plantain raw.
  • Cocoa bean has 54 times more saturated fat than plantain raw. While cocoa bean has 7.76g of saturated fat, plantain raw has only 0.143g.

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

Infographic

Cocoa bean vs Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +1186.5%
Contains more CalciumCalcium +3600%
Contains more PotassiumPotassium +402.8%
Contains more IronIron +2486.7%
Contains more CopperCopper +4353.1%
Contains more ZincZinc +4450%
Contains more PhosphorusPhosphorus +2041.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +780%
Contains less SodiumSodium -78.9%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B1Vitamin B1 +111.5%
Contains more Vitamin B2Vitamin B2 +751.9%
Contains more Vitamin B3Vitamin B3 +249.9%
Contains more Vitamin KVitamin K +242.9%
Contains more FolateFolate +45.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B6Vitamin B6 +153.4%
Contains more CholineCholine +18.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.26mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Plantain raw DV% diff.
Copper 3.607mg 0.081mg 392%
Iron 15.52mg 0.6mg 187%
Manganese 3.737mg 162%
Fiber 29.8g 2.3g 110%
Magnesium 476mg 37mg 105%
Phosphorus 728mg 34mg 99%
Potassium 2509mg 499mg 59%
Zinc 6.37mg 0.14mg 57%
Saturated fat 7.76g 0.143g 35%
Protein 18.1g 1.3g 34%
Vitamin B2 0.46mg 0.054mg 31%
Selenium 13.2µg 1.5µg 21%
Vitamin C 0mg 18.4mg 20%
Fats 13.1g 0.37g 20%
Caffeine 78mg 0mg 20%
Vitamin B6 0.118mg 0.299mg 14%
Calcium 111mg 3mg 11%
Monounsaturated fat 4.39g 0.032g 11%
Vitamin B3 2.4mg 0.686mg 11%
Carbs 58.3g 31.89g 9%
Vitamin A 0µg 56µg 6%
Calories 220kcal 122kcal 5%
Vitamin B1 0.11mg 0.052mg 5%
Folate 32µg 22µg 3%
Polyunsaturated fat 0.42g 0.069g 2%
Sodium 19mg 4mg 1%
Vitamin K 2.4µg 0.7µg 1%
Net carbs 28.5g 29.59g N/A
Sugar 1.76g 15g N/A
Vitamin E 0.1mg 0.14mg 0%
Vitamin B5 0.254mg 0.26mg 0%
Choline 11.4mg 13.5mg 0%
Tryptophan 0.271mg 0.015mg 0%
Threonine 0.716mg 0.034mg 0%
Isoleucine 0.701mg 0.036mg 0%
Leucine 1.097mg 0.059mg 0%
Lysine 0.907mg 0.06mg 0%
Methionine 0.187mg 0.017mg 0%
Phenylalanine 0.869mg 0.044mg 0%
Valine 1.086mg 0.046mg 0%
Histidine 0.312mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +1292.3%
Contains more FatsFats +3440.5%
Contains more CarbsCarbs +82.8%
Contains more OtherOther +572.4%
Contains more WaterWater +2317.8%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +13618.8%
Contains more Poly. FatPolyunsaturated fat +508.7%
Contains less Sat. FatSaturated fat -98.2%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.