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  6. Cocoa bean vs. Asparagus

Cocoa bean vs. Asparagus — In-Depth Nutrition Comparison

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What are the differences between cocoa bean and asparagus?

  • Cocoa bean is higher in copper, iron, manganese, fiber, magnesium, phosphorus, potassium, and zinc, yet asparagus is higher in vitamin K.
  • Cocoa bean's daily need coverage for copper is 380% more.
  • Cocoa bean has 194 times more saturated fat than asparagus. While cocoa bean has 7.76g of saturated fat, asparagus has only 0.04g.

We used Cocoa, dry powder, unsweetened, processed with alkali and Asparagus, raw types in this article.

Infographic

Cocoa bean vs Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +3300%
Contains more CalciumCalcium +362.5%
Contains more PotassiumPotassium +1142.1%
Contains more IronIron +625.2%
Contains more CopperCopper +1808.5%
Contains more ZincZinc +1079.6%
Contains more PhosphorusPhosphorus +1300%
Contains more ManganeseManganese +2265.2%
Contains more SeleniumSelenium +473.9%
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%
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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin B2Vitamin B2 +226.2%
Contains more Vitamin B3Vitamin B3 +145.4%
Contains more Vitamin B6Vitamin B6 +29.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1030%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin KVitamin K +1633.3%
Contains more FolateFolate +62.5%
Contains more CholineCholine +40.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.274mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Asparagus DV% diff.
Copper 3.607mg 0.189mg 380%
Iron 15.52mg 2.14mg 167%
Manganese 3.737mg 0.158mg 156%
Fiber 29.8g 2.1g 111%
Magnesium 476mg 14mg 110%
Phosphorus 728mg 52mg 97%
Potassium 2509mg 202mg 68%
Zinc 6.37mg 0.54mg 53%
Saturated fat 7.76g 0.04g 35%
Vitamin K 2.4µg 41.6µg 33%
Protein 18.1g 2.2g 32%
Vitamin B2 0.46mg 0.141mg 25%
Selenium 13.2µg 2.3µg 20%
Caffeine 78mg 0mg 20%
Fats 13.1g 0.12g 20%
Carbs 58.3g 3.88g 18%
Monounsaturated fat 4.39g 0g 11%
Calories 220kcal 20kcal 10%
Calcium 111mg 24mg 9%
Vitamin B3 2.4mg 0.978mg 9%
Vitamin E 0.1mg 1.13mg 7%
Vitamin C 0mg 5.6mg 6%
Folate 32µg 52µg 5%
Vitamin A 0µg 38µg 4%
Vitamin B1 0.11mg 0.143mg 3%
Polyunsaturated fat 0.42g 0.05g 2%
Vitamin B6 0.118mg 0.091mg 2%
Choline 11.4mg 16mg 1%
Sodium 19mg 2mg 1%
Fructose 1g 1%
Net carbs 28.5g 1.78g N/A
Sugar 1.76g 1.88g N/A
Vitamin B5 0.254mg 0.274mg 0%
Tryptophan 0.271mg 0.027mg 0%
Threonine 0.716mg 0.084mg 0%
Isoleucine 0.701mg 0.075mg 0%
Leucine 1.097mg 0.128mg 0%
Lysine 0.907mg 0.104mg 0%
Methionine 0.187mg 0.031mg 0%
Phenylalanine 0.869mg 0.075mg 0%
Valine 1.086mg 0.115mg 0%
Histidine 0.312mg 0.049mg 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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +722.7%
Contains more FatsFats +10816.7%
Contains more CarbsCarbs +1402.6%
Contains more OtherOther +1244.8%
Contains more WaterWater +3352.6%

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +740%
Contains less Sat. FatSaturated fat -99.5%

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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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.