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  6. Cocoa bean vs. Ham

Cocoa bean vs. Ham — In-Depth Nutrition Comparison

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Significant differences between cocoa bean and ham

  • Cocoa bean has more copper, iron, manganese, fiber, magnesium, phosphorus, potassium, and zinc; however, ham is richer in vitamin B1.
  • Cocoa bean covers your daily copper needs 392% more than ham.
  • Cocoa bean contains less sodium.

Specific food types used in this comparison are Cocoa, dry powder, unsweetened, processed with alkali and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Cocoa bean vs Ham 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%
Ham
Ham
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more MagnesiumMagnesium +3300%
Contains more CalciumCalcium +1287.5%
Contains more PotassiumPotassium +774.2%
Contains more IronIron +948.6%
Contains more CopperCopper +4465.8%
Contains more ZincZinc +121.2%
Contains more PhosphorusPhosphorus +271.4%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +6820.4%
Contains more SeleniumSelenium +47.7%

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%
Ham
Ham
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% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin B2Vitamin B2 +127.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +966.7%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +585.5%
Contains more Vitamin B3Vitamin B3 +67.6%
Contains more Vitamin B5Vitamin B5 +58.7%
Contains more Vitamin B6Vitamin B6 +239%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +646.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Ham DV% diff.
Copper 3.607mg 0.079mg 392%
Iron 15.52mg 1.48mg 176%
Manganese 3.737mg 0.054mg 160%
Fiber 29.8g 0g 119%
Magnesium 476mg 14mg 110%
Phosphorus 728mg 196mg 76%
Potassium 2509mg 287mg 65%
Vitamin B1 0.11mg 0.754mg 54%
Sodium 19mg 1203mg 51%
Zinc 6.37mg 2.88mg 32%
Saturated fat 7.76g 1.81g 27%
Vitamin B12 0µg 0.65µg 27%
Vitamin B6 0.118mg 0.4mg 22%
Vitamin B2 0.46mg 0.202mg 20%
Caffeine 78mg 0mg 20%
Carbs 58.3g 1.5g 19%
Cholesterol 0mg 53mg 18%
Choline 11.4mg 85.1mg 13%
Fats 13.1g 5.53g 12%
Selenium 13.2µg 19.5µg 11%
Calcium 111mg 8mg 10%
Vitamin B3 2.4mg 4.023mg 10%
Folate 32µg 3µg 7%
Protein 18.1g 20.93g 6%
Monounsaturated fat 4.39g 2.62g 4%
Calories 220kcal 145kcal 4%
Vitamin D 0IU 32IU 4%
Vitamin D 0µg 0.8µg 4%
Vitamin B5 0.254mg 0.403mg 3%
Vitamin K 2.4µg 0µg 2%
Vitamin E 0.1mg 0.25mg 1%
Polyunsaturated fat 0.42g 0.54g 1%
Net carbs 28.5g 1.5g N/A
Sugar 1.76g 0g N/A
Tryptophan 0.271mg 0.251mg 0%
Threonine 0.716mg 0.931mg 0%
Isoleucine 0.701mg 0.918mg 0%
Leucine 1.097mg 1.661mg 0%
Lysine 0.907mg 1.775mg 0%
Methionine 0.187mg 0.553mg 0%
Phenylalanine 0.869mg 0.904mg 0%
Valine 1.086mg 0.908mg 0%
Histidine 0.312mg 0.75mg 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
Ham
Ham
2
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more FatsFats +136.9%
Contains more CarbsCarbs +3786.7%
Contains more OtherOther +78.5%
Contains more ProteinProtein +15.6%
Contains more WaterWater +2406.3%

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
Ham
Ham
2
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains more Mono. FatMonounsaturated fat +67.6%
Contains less Sat. FatSaturated fat -76.7%
Contains more Poly. FatPolyunsaturated fat +28.6%

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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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.