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Cocoa bean vs. Currant — In-Depth Nutrition Comparison

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Significant differences between cocoa bean and currants

  • Cocoa bean has more copper, iron, manganese, magnesium, fiber, phosphorus, potassium, and zinc; however, currants are richer in vitamin C.
  • Cocoa bean covers your daily copper needs 389% more than currants.
  • Currants have 456 times less saturated fat than cocoa bean. Cocoa bean has 7.76g of saturated fat, while currants have 0.017g.

Specific food types used in this comparison are Cocoa, dry powder, unsweetened, processed with alkali and Currants, red and white, raw.

Infographic

Cocoa bean vs Currant 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 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
Contains more MagnesiumMagnesium +3561.5%
Contains more CalciumCalcium +236.4%
Contains more PotassiumPotassium +812.4%
Contains more IronIron +1452%
Contains more CopperCopper +3271%
Contains more ZincZinc +2669.6%
Contains more PhosphorusPhosphorus +1554.5%
Contains more ManganeseManganese +1909.1%
Contains more SeleniumSelenium +2100%
Contains less SodiumSodium -94.7%

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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B2Vitamin B2 +820%
Contains more Vitamin B3Vitamin B3 +2300%
Contains more Vitamin B5Vitamin B5 +296.9%
Contains more Vitamin B6Vitamin B6 +68.6%
Contains more FolateFolate +300%
Contains more CholineCholine +50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +358.3%
~equal in Vitamin E ~0.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more ProteinProtein +1192.9%
Contains more FatsFats +6450%
Contains more CarbsCarbs +322.5%
Contains more OtherOther +1100%
Contains more WaterWater +3009.3%

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
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +15578.6%
Contains more Poly. FatPolyunsaturated fat +377.3%
Contains less Sat. FatSaturated fat -99.8%

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 Currant
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cocoa bean Currant DV% diff.
Copper 3.607mg 0.107mg 389%
Iron 15.52mg 1mg 182%
Manganese 3.737mg 0.186mg 154%
Magnesium 476mg 13mg 110%
Fiber 29.8g 4.3g 102%
Phosphorus 728mg 44mg 98%
Potassium 2509mg 275mg 66%
Zinc 6.37mg 0.23mg 56%
Vitamin C 0mg 41mg 46%
Saturated fat 7.76g 0.017g 35%
Protein 18.1g 1.4g 33%
Vitamin B2 0.46mg 0.05mg 32%
Selenium 13.2µg 0.6µg 23%
Caffeine 78mg 0mg 20%
Fats 13.1g 0.2g 20%
Carbs 58.3g 13.8g 15%
Vitamin B3 2.4mg 0.1mg 14%
Monounsaturated fat 4.39g 0.028g 11%
Calories 220kcal 56kcal 8%
Calcium 111mg 33mg 8%
Vitamin K 2.4µg 11µg 7%
Folate 32µg 8µg 6%
Vitamin B1 0.11mg 0.04mg 6%
Fructose 3.53g 4%
Vitamin B5 0.254mg 0.064mg 4%
Vitamin B6 0.118mg 0.07mg 4%
Polyunsaturated fat 0.42g 0.088g 2%
Choline 11.4mg 7.6mg 1%
Sodium 19mg 1mg 1%
Net carbs 28.5g 9.5g N/A
Sugar 1.76g 7.37g N/A
Vitamin A 0µg 2µg 0%
Vitamin E 0.1mg 0.1mg 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?

ok
ok
is better in case of low diet
Cocoa bean Currant
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
17%
Currant
Minerals Daily Need Coverage Score
343%
Cocoa bean
17%
Currant

Comparison summary

Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Currant
Currant is lower in Saturated fat (difference - 7.743g)
Which food is cheaper?
Currant
Currant is cheaper (difference - $2.1)
Which food is lower in Sugar?
Cocoa bean
Cocoa bean is lower in Sugar (difference - 5.61g)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals
Which food is richer in vitamins?
Cocoa bean
Cocoa bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.