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  6. Cocoa bean vs. Ladyfinger

Cocoa bean vs. Ladyfinger — In-Depth Nutrition Comparison

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How are cocoa bean and ladyfinger different?

  • Cocoa bean is higher in copper, manganese, iron, fiber, magnesium, phosphorus, potassium, and zinc; however, ladyfinger is richer in vitamin B12.
  • Daily need coverage for copper for cocoa bean is 390% higher.
  • Cocoa bean contains 40 times more magnesium than ladyfinger. While cocoa bean contains 476mg of magnesium, ladyfinger contains only 12mg.

Cocoa, dry powder, unsweetened, processed with alkali and Cookies, ladyfingers, without lemon juice and rind are the varieties used in this article.

Infographic

Cocoa bean vs Ladyfinger 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more MagnesiumMagnesium +3866.7%
Contains more CalciumCalcium +136.2%
Contains more PotassiumPotassium +2120.4%
Contains more IronIron +333.5%
Contains more CopperCopper +3696.8%
Contains more ZincZinc +458.8%
Contains more PhosphorusPhosphorus +320.8%
Contains less SodiumSodium -87.1%
Contains more ManganeseManganese +1457.1%
Contains more SeleniumSelenium +∞%

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% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +14.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +158.2%
Contains more Vitamin B5Vitamin B5 +339.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +140.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.428mg
~equal in Vitamin B6 ~0.122mg

All nutrients comparison - raw data values

Nutrient Cocoa bean Ladyfinger DV% diff.
Copper 3.607mg 0.095mg 390%
Manganese 3.737mg 0.24mg 152%
Iron 15.52mg 3.58mg 149%
Fiber 29.8g 1g 115%
Magnesium 476mg 12mg 110%
Phosphorus 728mg 173mg 79%
Cholesterol 0mg 221mg 74%
Potassium 2509mg 113mg 70%
Zinc 6.37mg 1.14mg 48%
Vitamin B12 0µg 0.75µg 31%
Selenium 13.2µg 24%
Saturated fat 7.76g 3.022g 22%
Caffeine 78mg 20%
Vitamin A 0µg 167µg 19%
Vitamin B5 0.254mg 1.116mg 17%
Vitamin B1 0.11mg 0.284mg 15%
Protein 18.1g 10.6g 15%
Folate 32µg 77µg 11%
Calories 220kcal 363kcal 7%
Polyunsaturated fat 0.42g 1.423g 7%
Sodium 19mg 147mg 6%
Calcium 111mg 47mg 6%
Fats 13.1g 9.1g 6%
Monounsaturated fat 4.39g 3.745g 2%
Choline 11.4mg 2%
Vitamin B3 2.4mg 2.104mg 2%
Vitamin K 2.4µg 2%
Vitamin B2 0.46mg 0.428mg 2%
Vitamin E 0.1mg 1%
Net carbs 28.5g 58.7g N/A
Carbs 58.3g 59.7g 0%
Sugar 1.76g N/A
Vitamin B6 0.118mg 0.122mg 0%
Tryptophan 0.271mg 0.133mg 0%
Threonine 0.716mg 0.467mg 0%
Isoleucine 0.701mg 0.516mg 0%
Leucine 1.097mg 0.861mg 0%
Lysine 0.907mg 0.679mg 0%
Methionine 0.187mg 0.268mg 0%
Phenylalanine 0.869mg 0.511mg 0%
Valine 1.086mg 0.579mg 0%
Histidine 0.312mg 0.248mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.036g 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
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more ProteinProtein +70.8%
Contains more FatsFats +44%
Contains more OtherOther +609.1%
Contains more WaterWater +622.2%
~equal in Carbs ~59.7g

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
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains more Mono. FatMonounsaturated fat +17.2%
Contains less Sat. FatSaturated fat -61.1%
Contains more Poly. FatPolyunsaturated fat +238.8%

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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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.