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  6. Cocoa bean vs. Flank steak

Cocoa bean vs. Flank steak — In-Depth Nutrition Comparison

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The main differences between cocoa bean and flank steak

  • Cocoa bean is richer in copper, iron, manganese, fiber, magnesium, phosphorus, and potassium, yet flank steak is richer in vitamin B12, vitamin B6, and vitamin B3.
  • Daily need coverage for copper for cocoa bean is 392% higher.

Food types used in this article are Cocoa, dry powder, unsweetened, processed with alkali and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Cocoa bean vs Flank steak infographic
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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.
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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more MagnesiumMagnesium +1969.6%
Contains more CalciumCalcium +455%
Contains more PotassiumPotassium +640.1%
Contains more IronIron +792%
Contains more CopperCopper +4298.8%
Contains more ZincZinc +30%
Contains more PhosphorusPhosphorus +246.7%
Contains less SodiumSodium -66.1%
Contains more ManganeseManganese +41422.2%
Contains more SeleniumSelenium +122.7%

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 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin B1Vitamin B1 +46.7%
Contains more Vitamin B2Vitamin B2 +245.9%
Contains more Vitamin KVitamin K +71.4%
Contains more FolateFolate +255.6%
Contains more Vitamin EVitamin E +280%
Contains more Vitamin B3Vitamin B3 +206.8%
Contains more Vitamin B5Vitamin B5 +114.6%
Contains more Vitamin B6Vitamin B6 +390.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +824.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Flank steak DV% diff.
Copper 3.607mg 0.082mg 392%
Iron 15.52mg 1.74mg 172%
Manganese 3.737mg 0.009mg 162%
Fiber 29.8g 0g 119%
Magnesium 476mg 23mg 108%
Phosphorus 728mg 210mg 74%
Vitamin B12 0µg 1.63µg 68%
Potassium 2509mg 339mg 64%
Vitamin B6 0.118mg 0.579mg 35%
Vitamin B3 2.4mg 7.363mg 31%
Selenium 13.2µg 29.4µg 29%
Cholesterol 0mg 79mg 26%
Vitamin B2 0.46mg 0.133mg 25%
Saturated fat 7.76g 3.395g 20%
Caffeine 78mg 0mg 20%
Carbs 58.3g 0g 19%
Protein 18.1g 27.66g 19%
Choline 11.4mg 105.4mg 17%
Zinc 6.37mg 4.9mg 13%
Calcium 111mg 20mg 9%
Fats 13.1g 8.23g 7%
Folate 32µg 9µg 6%
Vitamin B5 0.254mg 0.545mg 6%
Monounsaturated fat 4.39g 3.317g 3%
Vitamin B1 0.11mg 0.075mg 3%
Vitamin E 0.1mg 0.38mg 2%
Sodium 19mg 56mg 2%
Vitamin K 2.4µg 1.4µg 1%
Polyunsaturated fat 0.42g 0.322g 1%
Calories 220kcal 192kcal 1%
Net carbs 28.5g 0g N/A
Sugar 1.76g 0g N/A
Tryptophan 0.271mg 0.182mg 0%
Threonine 0.716mg 1.105mg 0%
Isoleucine 0.701mg 1.259mg 0%
Leucine 1.097mg 2.201mg 0%
Lysine 0.907mg 2.338mg 0%
Methionine 0.187mg 0.72mg 0%
Phenylalanine 0.869mg 1.093mg 0%
Valine 1.086mg 1.372mg 0%
Histidine 0.312mg 0.883mg 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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +59.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-13100%
Contains more ProteinProtein +52.8%
Contains more WaterWater +2276.7%

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +32.3%
Contains more Poly. FatPolyunsaturated fat +30.4%
Contains less Sat. FatSaturated fat -56.3%

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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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.