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  6. Cocoa bean vs. Leek

Cocoa bean vs. Leek — In-Depth Nutrition Comparison

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Important differences between cocoa bean and leek

  • Cocoa bean has more copper, iron, manganese, fiber, magnesium, phosphorus, potassium, and zinc; however, leek has more vitamin K.
  • Cocoa bean's daily need coverage for copper is 387% more.
  • Cocoa bean has 194 times more saturated fat than leek. Cocoa bean has 7.76g of saturated fat, while leek has 0.04g.

The food varieties used in the comparison are Cocoa, dry powder, unsweetened, processed with alkali and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Cocoa bean vs Leek 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%
Leek
Leek
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more MagnesiumMagnesium +1600%
Contains more CalciumCalcium +88.1%
Contains more PotassiumPotassium +1293.9%
Contains more IronIron +639%
Contains more CopperCopper +2905.8%
Contains more ZincZinc +5208.3%
Contains more PhosphorusPhosphorus +1980%
Contains more ManganeseManganese +676.9%
Contains more SeleniumSelenium +1220%
~equal in Sodium ~20mg

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%
Leek
Leek
6
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin B1Vitamin B1 +83.3%
Contains more Vitamin B2Vitamin B2 +1433.3%
Contains more Vitamin B3Vitamin B3 +500%
Contains more Vitamin B5Vitamin B5 +81.4%
Contains more CholineCholine +20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +820%
Contains more Vitamin B6Vitamin B6 +97.5%
Contains more Vitamin KVitamin K +1858.3%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Leek DV% diff.
Copper 3.607mg 0.12mg 387%
Iron 15.52mg 2.1mg 168%
Manganese 3.737mg 0.481mg 142%
Fiber 29.8g 1.8g 112%
Magnesium 476mg 28mg 107%
Phosphorus 728mg 35mg 99%
Potassium 2509mg 180mg 69%
Zinc 6.37mg 0.12mg 57%
Vitamin K 2.4µg 47µg 37%
Saturated fat 7.76g 0.04g 35%
Protein 18.1g 1.5g 33%
Vitamin B2 0.46mg 0.03mg 33%
Selenium 13.2µg 1µg 22%
Fats 13.1g 0.3g 20%
Caffeine 78mg 0mg 20%
Carbs 58.3g 14.15g 15%
Vitamin B3 2.4mg 0.4mg 13%
Vitamin C 0mg 12mg 13%
Monounsaturated fat 4.39g 0.004g 11%
Vitamin A 0µg 83µg 9%
Vitamin B6 0.118mg 0.233mg 9%
Folate 32µg 64µg 8%
Calories 220kcal 61kcal 8%
Vitamin E 0.1mg 0.92mg 5%
Calcium 111mg 59mg 5%
Vitamin B1 0.11mg 0.06mg 4%
Polyunsaturated fat 0.42g 0.166g 2%
Vitamin B5 0.254mg 0.14mg 2%
Net carbs 28.5g 12.35g N/A
Sugar 1.76g 3.9g N/A
Sodium 19mg 20mg 0%
Choline 11.4mg 9.5mg 0%
Tryptophan 0.271mg 0.012mg 0%
Threonine 0.716mg 0.063mg 0%
Isoleucine 0.701mg 0.052mg 0%
Leucine 1.097mg 0.096mg 0%
Lysine 0.907mg 0.078mg 0%
Methionine 0.187mg 0.018mg 0%
Phenylalanine 0.869mg 0.055mg 0%
Valine 1.086mg 0.056mg 0%
Histidine 0.312mg 0.025mg 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
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +1106.7%
Contains more FatsFats +4266.7%
Contains more CarbsCarbs +312%
Contains more OtherOther +642.9%
Contains more WaterWater +2974.1%

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
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +109650%
Contains more Poly. FatPolyunsaturated fat +153%
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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.