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  6. Cocoa bean vs. Dates

Cocoa bean vs. Dates — In-Depth Nutrition Comparison

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Summary of differences between cocoa bean and dates

  • Dates have less copper, iron, manganese, magnesium, phosphorus, fiber, zinc, potassium, and vitamin B2 than cocoa bean.
  • Cocoa bean covers your daily need for copper, 378% more than dates.
  • Cocoa bean has 243 times more saturated fat than dates. While cocoa bean has 7.76g of saturated fat, dates have only 0.032g.

These are the specific foods used in this comparison Cocoa, dry powder, unsweetened, processed with alkali and Dates, deglet noor.

Infographic

Cocoa bean vs Dates 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%
Dates
Dates
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more MagnesiumMagnesium +1007%
Contains more CalciumCalcium +184.6%
Contains more PotassiumPotassium +282.5%
Contains more IronIron +1421.6%
Contains more CopperCopper +1651%
Contains more ZincZinc +2096.6%
Contains more PhosphorusPhosphorus +1074.2%
Contains more ManganeseManganese +1326.3%
Contains more SeleniumSelenium +340%
Contains less SodiumSodium -89.5%

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%
Dates
Dates
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 Choline Choline 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +111.5%
Contains more Vitamin B2Vitamin B2 +597%
Contains more Vitamin B3Vitamin B3 +88.4%
Contains more FolateFolate +68.4%
Contains more CholineCholine +81%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +131.9%
Contains more Vitamin B6Vitamin B6 +39.8%
Contains more Vitamin KVitamin K +12.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Dates DV% diff.
Copper 3.607mg 0.206mg 378%
Iron 15.52mg 1.02mg 181%
Manganese 3.737mg 0.262mg 151%
Magnesium 476mg 43mg 103%
Phosphorus 728mg 62mg 95%
Fiber 29.8g 8g 87%
Potassium 2509mg 656mg 55%
Zinc 6.37mg 0.29mg 55%
Saturated fat 7.76g 0.032g 35%
Protein 18.1g 2.45g 31%
Vitamin B2 0.46mg 0.066mg 30%
Fructose 19.56g 24%
Caffeine 78mg 0mg 20%
Fats 13.1g 0.39g 20%
Selenium 13.2µg 3µg 19%
Monounsaturated fat 4.39g 0.036g 11%
Calcium 111mg 39mg 7%
Vitamin B3 2.4mg 1.274mg 7%
Vitamin B5 0.254mg 0.589mg 7%
Carbs 58.3g 75.03g 6%
Vitamin B1 0.11mg 0.052mg 5%
Vitamin B6 0.118mg 0.165mg 4%
Calories 220kcal 282kcal 3%
Polyunsaturated fat 0.42g 0.019g 3%
Folate 32µg 19µg 3%
Sodium 19mg 2mg 1%
Choline 11.4mg 6.3mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 28.5g 67.03g N/A
Sugar 1.76g 63.35g N/A
Vitamin E 0.1mg 0.05mg 0%
Vitamin K 2.4µg 2.7µg 0%
Tryptophan 0.271mg 0.012mg 0%
Threonine 0.716mg 0.043mg 0%
Isoleucine 0.701mg 0.049mg 0%
Leucine 1.097mg 0.084mg 0%
Lysine 0.907mg 0.066mg 0%
Methionine 0.187mg 0.022mg 0%
Phenylalanine 0.869mg 0.05mg 0%
Valine 1.086mg 0.071mg 0%
Histidine 0.312mg 0.032mg 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
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +638.8%
Contains more FatsFats +3259%
Contains more OtherOther +387.5%
Contains more CarbsCarbs +28.7%
Contains more WaterWater +660.4%

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
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +12094.4%
Contains more Poly. FatPolyunsaturated fat +2110.5%
Contains less Sat. FatSaturated fat -99.6%

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.