Cocoa bean vs. Garden cress — In-Depth Nutrition Comparison
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How are cocoa bean and garden cress different?
- Cocoa bean is higher in copper, iron, manganese, fiber, magnesium, phosphorus, and potassium; however, garden cress is richer in vitamin K, vitamin A, and vitamin C.
- Daily need coverage for vitamin K for garden cress is 450% higher.
- Cocoa bean contains 27 times more fiber than garden cress. While cocoa bean contains 29.8g of fiber, garden cress contains only 1.1g.
Cocoa, dry powder, unsweetened, processed with alkali and Cress, garden, raw are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +1152.6% |
| Contains more CalciumCalcium | +37% |
| Contains more PotassiumPotassium | +314% |
| Contains more IronIron | +1093.8% |
| Contains more CopperCopper | +2021.8% |
| Contains more ZincZinc | +2669.6% |
| Contains more PhosphorusPhosphorus | +857.9% |
| Contains more ManganeseManganese | +575.8% |
| Contains more SeleniumSelenium | +1366.7% |
| Contains less SodiumSodium | -26.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +37.5% |
| Contains more Vitamin B2Vitamin B2 | +76.9% |
| Contains more Vitamin B3Vitamin B3 | +140% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +600% |
| Contains more Vitamin B6Vitamin B6 | +109.3% |
| Contains more Vitamin KVitamin K | +22479.2% |
| Contains more FolateFolate | +150% |
| Contains more CholineCholine | +71.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.1 g
Fats:
13.1 g
Carbs:
58.3 g
Water:
2.7 g
Other:
7.8 g
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
| Contains more ProteinProtein | +596.2% |
| Contains more FatsFats | +1771.4% |
| Contains more CarbsCarbs | +960% |
| Contains more OtherOther | +333.3% |
| Contains more WaterWater | +3211.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.76 g
Monounsaturated fat:
Mono. Fat
4.39 g
Polyunsaturated fat:
Poly. Fat
0.42 g
Saturated fat:
Sat. Fat
0.023 g
Monounsaturated fat:
Mono. Fat
0.239 g
Polyunsaturated fat:
Poly. Fat
0.228 g
| Contains more Mono. FatMonounsaturated fat | +1736.8% |
| Contains more Poly. FatPolyunsaturated fat | +84.2% |
| Contains less Sat. FatSaturated fat | -99.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 2.4µg | 541.9µg | 450% |
| Copper | 3.607mg | 0.17mg | 382% |
| Iron | 15.52mg | 1.3mg | 178% |
| Manganese | 3.737mg | 0.553mg | 138% |
| Fiber | 29.8g | 1.1g | 115% |
| Magnesium | 476mg | 38mg | 104% |
| Phosphorus | 728mg | 76mg | 93% |
| Vitamin C | 0mg | 69mg | 77% |
| Potassium | 2509mg | 606mg | 56% |
| Zinc | 6.37mg | 0.23mg | 56% |
| Vitamin A | 0µg | 346µg | 38% |
| Saturated fat | 7.76g | 0.023g | 35% |
| Protein | 18.1g | 2.6g | 31% |
| Selenium | 13.2µg | 0.9µg | 22% |
| Caffeine | 78mg | 0mg | 20% |
| Fats | 13.1g | 0.7g | 19% |
| Carbs | 58.3g | 5.5g | 18% |
| Vitamin B2 | 0.46mg | 0.26mg | 15% |
| Folate | 32µg | 80µg | 12% |
| Vitamin B6 | 0.118mg | 0.247mg | 10% |
| Monounsaturated fat | 4.39g | 0.239g | 10% |
| Calories | 220kcal | 32kcal | 9% |
| Vitamin B3 | 2.4mg | 1mg | 9% |
| Vitamin E | 0.1mg | 0.7mg | 4% |
| Calcium | 111mg | 81mg | 3% |
| Vitamin B1 | 0.11mg | 0.08mg | 3% |
| Choline | 11.4mg | 19.5mg | 1% |
| Polyunsaturated fat | 0.42g | 0.228g | 1% |
| Net carbs | 28.5g | 4.4g | N/A |
| Sugar | 1.76g | 4.4g | N/A |
| Sodium | 19mg | 14mg | 0% |
| Vitamin B5 | 0.254mg | 0.242mg | 0% |
| Tryptophan | 0.271mg | 0% | |
| Threonine | 0.716mg | 0% | |
| Isoleucine | 0.701mg | 0% | |
| Leucine | 1.097mg | 0% | |
| Lysine | 0.907mg | 0% | |
| Methionine | 0.187mg | 0% | |
| Phenylalanine | 0.869mg | 0% | |
| Valine | 1.086mg | 0% | |
| Histidine | 0.312mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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%
150%
Minerals Daily Need Coverage Score
343%
33%
Comparison summary
Which food contains less Sodium?
Garden cress contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Garden cress is lower in Saturated fat (difference - 7.737g)
Which food is cheaper?
Garden cress is cheaper (difference - $2.6)
Which food is lower in Sugar?
Cocoa bean is lower in Sugar (difference - 2.64g)
Which food is richer in minerals?
Cocoa bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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.