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Cocoa bean vs. Egg — In-Depth Nutrition Comparison

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A recap on differences between cocoa bean and eggs

  • Cocoa bean is higher in iron, copper, manganese, fiber, magnesium, phosphorus, potassium, and zinc, yet eggs are higher in choline.
  • Cocoa bean covers your daily iron needs 179% more than eggs.

Food varieties used in this article are Cocoa, dry powder, unsweetened, processed with alkali and Egg, whole, cooked, hard-boiled.

Infographic

Cocoa bean vs Egg 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%
Egg
Egg
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +4660%
Contains more CalciumCalcium +122%
Contains more PotassiumPotassium +1891.3%
Contains more IronIron +1204.2%
Contains more CopperCopper +80.4%
Contains more ZincZinc +506.7%
Contains more PhosphorusPhosphorus +323.3%
Contains less SodiumSodium -84.7%
Contains more ManganeseManganese +14273.1%
Contains more SeleniumSelenium +133.3%

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.
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%
Egg
Egg
8
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B3Vitamin B3 +3650%
Contains more Vitamin KVitamin K +700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +930%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +11.5%
Contains more Vitamin B5Vitamin B5 +450.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +37.5%
Contains more CholineCholine +2477.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.121mg

All nutrients comparison - raw data values

Nutrient Cocoa bean Egg DV% diff.
Copper 3.607mg 2mg 179%
Iron 15.52mg 1.19mg 179%
Manganese 3.737mg 0.026mg 161%
Cholesterol 0mg 373mg 124%
Fiber 29.8g 0g 119%
Magnesium 476mg 10mg 111%
Phosphorus 728mg 172mg 79%
Potassium 2509mg 126mg 70%
Choline 11.4mg 293.8mg 51%
Zinc 6.37mg 1.05mg 48%
Vitamin B12 0µg 1.11µg 46%
Selenium 13.2µg 30.8µg 32%
Vitamin B5 0.254mg 1.398mg 23%
Caffeine 78mg 0mg 20%
Saturated fat 7.76g 3.267g 20%
Carbs 58.3g 1.12g 19%
Vitamin A 0µg 149µg 17%
Vitamin B3 2.4mg 0.064mg 15%
Vitamin D 0µg 2.2µg 11%
Vitamin D 0IU 87IU 11%
Protein 18.1g 12.58g 11%
Polyunsaturated fat 0.42g 1.414g 7%
Calcium 111mg 50mg 6%
Vitamin E 0.1mg 1.03mg 6%
Sodium 19mg 124mg 5%
Vitamin B1 0.11mg 0.066mg 4%
Fats 13.1g 10.61g 4%
Vitamin B2 0.46mg 0.513mg 4%
Calories 220kcal 155kcal 3%
Folate 32µg 44µg 3%
Vitamin K 2.4µg 0.3µg 2%
Monounsaturated fat 4.39g 4.077g 1%
Net carbs 28.5g 1.12g N/A
Sugar 1.76g 1.12g N/A
Vitamin B6 0.118mg 0.121mg 0%
Tryptophan 0.271mg 0.153mg 0%
Threonine 0.716mg 0.604mg 0%
Isoleucine 0.701mg 0.686mg 0%
Leucine 1.097mg 1.075mg 0%
Lysine 0.907mg 0.904mg 0%
Methionine 0.187mg 0.392mg 0%
Phenylalanine 0.869mg 0.668mg 0%
Valine 1.086mg 0.767mg 0%
Histidine 0.312mg 0.298mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.038g N/A

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
Egg
Egg
1
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more ProteinProtein +43.9%
Contains more FatsFats +23.5%
Contains more CarbsCarbs +5105.4%
Contains more OtherOther +629%
Contains more WaterWater +2663.7%

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
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -57.9%
Contains more Poly. FatPolyunsaturated fat +236.7%
~equal in Monounsaturated fat ~4.077g

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.