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  6. Cocoa bean vs. Kiwi

Cocoa bean vs. Kiwi — In-Depth Nutrition Comparison

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The main differences between cocoa bean and kiwi

  • Cocoa bean is richer in copper, iron, manganese, magnesium, fiber, phosphorus, potassium, and zinc, yet kiwi is richer in vitamin C.
  • Daily need coverage for copper for cocoa bean is 386% higher.
  • Cocoa bean contains 268 times more saturated fat than kiwi. Cocoa bean contains 7.76g of saturated fat, while kiwi contains 0.029g.

Food types used in this article are Cocoa, dry powder, unsweetened, processed with alkali and Kiwifruit, green, raw.

Infographic

Cocoa bean vs Kiwi 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%
Kiwi
Kiwi
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +2700%
Contains more CalciumCalcium +226.5%
Contains more PotassiumPotassium +704.2%
Contains more IronIron +4906.5%
Contains more CopperCopper +2674.6%
Contains more ZincZinc +4450%
Contains more PhosphorusPhosphorus +2041.2%
Contains more ManganeseManganese +3713.3%
Contains more SeleniumSelenium +6500%
Contains less SodiumSodium -84.2%

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%
Kiwi
Kiwi
4
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin B1Vitamin B1 +307.4%
Contains more Vitamin B2Vitamin B2 +1740%
Contains more Vitamin B3Vitamin B3 +603.8%
Contains more Vitamin B5Vitamin B5 +38.8%
Contains more Vitamin B6Vitamin B6 +87.3%
Contains more FolateFolate +28%
Contains more CholineCholine +46.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1360%
Contains more Vitamin KVitamin K +1579.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Kiwi DV% diff.
Copper 3.607mg 0.13mg 386%
Iron 15.52mg 0.31mg 190%
Manganese 3.737mg 0.098mg 158%
Magnesium 476mg 17mg 109%
Fiber 29.8g 3g 107%
Vitamin C 0mg 92.7mg 103%
Phosphorus 728mg 34mg 99%
Potassium 2509mg 312mg 65%
Zinc 6.37mg 0.14mg 57%
Saturated fat 7.76g 0.029g 35%
Protein 18.1g 1.14g 34%
Vitamin B2 0.46mg 0.025mg 33%
Vitamin K 2.4µg 40.3µg 32%
Selenium 13.2µg 0.2µg 24%
Caffeine 78mg 0mg 20%
Fats 13.1g 0.52g 19%
Carbs 58.3g 14.66g 15%
Vitamin B3 2.4mg 0.341mg 13%
Monounsaturated fat 4.39g 0.047g 11%
Vitamin E 0.1mg 1.46mg 9%
Calories 220kcal 61kcal 8%
Calcium 111mg 34mg 8%
Vitamin B1 0.11mg 0.027mg 7%
Fructose 4.35g 5%
Vitamin B6 0.118mg 0.063mg 4%
Folate 32µg 25µg 2%
Polyunsaturated fat 0.42g 0.287g 1%
Sodium 19mg 3mg 1%
Vitamin B5 0.254mg 0.183mg 1%
Choline 11.4mg 7.8mg 1%
Net carbs 28.5g 11.66g N/A
Sugar 1.76g 8.99g N/A
Vitamin A 0µg 4µg 0%
Tryptophan 0.271mg 0.015mg 0%
Threonine 0.716mg 0.047mg 0%
Isoleucine 0.701mg 0.051mg 0%
Leucine 1.097mg 0.066mg 0%
Lysine 0.907mg 0.061mg 0%
Methionine 0.187mg 0.024mg 0%
Phenylalanine 0.869mg 0.044mg 0%
Valine 1.086mg 0.057mg 0%
Histidine 0.312mg 0.027mg 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
Kiwi
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +1487.7%
Contains more FatsFats +2419.2%
Contains more CarbsCarbs +297.7%
Contains more OtherOther +1178.7%
Contains more WaterWater +2976.7%

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
Kiwi
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +9240.4%
Contains more Poly. FatPolyunsaturated fat +46.3%
Contains less Sat. FatSaturated fat -99.6%

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.