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  6. Cocoa bean vs. Dried fruit

Cocoa bean vs. Dried fruit — In-Depth Nutrition Comparison

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How are cocoa bean and dried fruit different?

  • Cocoa bean is richer in copper, iron, manganese, magnesium, phosphorus, fiber, zinc, and potassium, while dried fruit is higher in vitamin A.
  • Cocoa bean covers your daily need for copper, 363% more than dried fruit.
  • Cocoa bean contains 456 times more saturated fat than dried fruit. Cocoa bean contains 7.76g of saturated fat, while dried fruit contains 0.017g.

Cocoa, dry powder, unsweetened, processed with alkali and Apricots, dried, sulfured, uncooked types were used in this article.

Infographic

Cocoa bean vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +1387.5%
Contains more CalciumCalcium +101.8%
Contains more PotassiumPotassium +115.9%
Contains more IronIron +483.5%
Contains more CopperCopper +951.6%
Contains more ZincZinc +1533.3%
Contains more PhosphorusPhosphorus +925.4%
Contains more ManganeseManganese +1490.2%
Contains more SeleniumSelenium +500%
Contains less SodiumSodium -47.4%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin B1Vitamin B1 +633.3%
Contains more Vitamin B2Vitamin B2 +521.6%
Contains more FolateFolate +220%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4230%
Contains more Vitamin B5Vitamin B5 +103.1%
Contains more Vitamin B6Vitamin B6 +21.2%
Contains more Vitamin KVitamin K +29.2%
Contains more CholineCholine +21.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.589mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Dried fruit DV% diff.
Copper 3.607mg 0.343mg 363%
Iron 15.52mg 2.66mg 161%
Manganese 3.737mg 0.235mg 152%
Magnesium 476mg 32mg 106%
Phosphorus 728mg 71mg 94%
Fiber 29.8g 7.3g 90%
Zinc 6.37mg 0.39mg 54%
Potassium 2509mg 1162mg 40%
Saturated fat 7.76g 0.017g 35%
Vitamin B2 0.46mg 0.074mg 30%
Protein 18.1g 3.39g 29%
Vitamin E 0.1mg 4.33mg 28%
Selenium 13.2µg 2.2µg 20%
Caffeine 78mg 0mg 20%
Vitamin A 0µg 180µg 20%
Fats 13.1g 0.51g 19%
Fructose 12.47g 16%
Monounsaturated fat 4.39g 0.074g 11%
Vitamin B1 0.11mg 0.015mg 8%
Folate 32µg 10µg 6%
Calcium 111mg 55mg 6%
Vitamin B5 0.254mg 0.516mg 5%
Polyunsaturated fat 0.42g 0.074g 2%
Vitamin B6 0.118mg 0.143mg 2%
Vitamin C 0mg 1mg 1%
Carbs 58.3g 62.64g 1%
Calories 220kcal 241kcal 1%
Vitamin K 2.4µg 3.1µg 1%
Vitamin B3 2.4mg 2.589mg 1%
Net carbs 28.5g 55.34g N/A
Sugar 1.76g 53.44g N/A
Starch 0.35g 0%
Sodium 19mg 10mg 0%
Choline 11.4mg 13.9mg 0%
Tryptophan 0.271mg 0.016mg 0%
Threonine 0.716mg 0.073mg 0%
Isoleucine 0.701mg 0.063mg 0%
Leucine 1.097mg 0.105mg 0%
Lysine 0.907mg 0.083mg 0%
Methionine 0.187mg 0.015mg 0%
Phenylalanine 0.869mg 0.062mg 0%
Valine 1.086mg 0.078mg 0%
Histidine 0.312mg 0.047mg 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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +433.9%
Contains more FatsFats +2468.6%
Contains more OtherOther +203.5%
Contains more WaterWater +1044.1%
~equal in Carbs ~62.64g

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +5832.4%
Contains more Poly. FatPolyunsaturated fat +467.6%
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.