Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Sweets
  4. Cocoa bean
  5. Compare
  6. Cocoa bean vs. Lettuce

Cocoa bean vs. Lettuce — In-Depth Nutrition Comparison

Compare

How are cocoa bean and lettuce different?

  • Cocoa bean is higher in copper, iron, manganese, fiber, magnesium, phosphorus, potassium, and zinc; however, lettuce is richer in vitamin A and vitamin K.
  • Daily need coverage for copper for cocoa bean is 398% higher.
  • Cocoa bean contains 37 times more magnesium than lettuce. While cocoa bean contains 476mg of magnesium, lettuce contains only 13mg.

Cocoa, dry powder, unsweetened, processed with alkali and Lettuce, green leaf, raw are the varieties used in this article.

Infographic

Cocoa bean vs Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +3561.5%
Contains more CalciumCalcium +208.3%
Contains more PotassiumPotassium +1193.3%
Contains more IronIron +1704.7%
Contains more CopperCopper +12337.9%
Contains more ZincZinc +3438.9%
Contains more PhosphorusPhosphorus +2410.3%
Contains less SodiumSodium -32.1%
Contains more ManganeseManganese +1394.8%
Contains more SeleniumSelenium +2100%

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin B1Vitamin B1 +57.1%
Contains more Vitamin B2Vitamin B2 +475%
Contains more Vitamin B3Vitamin B3 +540%
Contains more Vitamin B5Vitamin B5 +89.6%
Contains more Vitamin B6Vitamin B6 +31.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +120%
Contains more Vitamin KVitamin K +5162.5%
Contains more FolateFolate +18.8%
Contains more CholineCholine +19.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Lettuce DV% diff.
Copper 3.607mg 0.029mg 398%
Iron 15.52mg 0.86mg 183%
Manganese 3.737mg 0.25mg 152%
Fiber 29.8g 1.3g 114%
Magnesium 476mg 13mg 110%
Vitamin K 2.4µg 126.3µg 103%
Phosphorus 728mg 29mg 100%
Potassium 2509mg 194mg 68%
Zinc 6.37mg 0.18mg 56%
Vitamin A 0µg 370µg 41%
Saturated fat 7.76g 0.02g 35%
Protein 18.1g 1.36g 33%
Vitamin B2 0.46mg 0.08mg 29%
Selenium 13.2µg 0.6µg 23%
Caffeine 78mg 0mg 20%
Fats 13.1g 0.15g 20%
Carbs 58.3g 2.87g 18%
Vitamin B3 2.4mg 0.375mg 13%
Monounsaturated fat 4.39g 0.006g 11%
Vitamin C 0mg 9.2mg 10%
Calories 220kcal 15kcal 10%
Calcium 111mg 36mg 8%
Vitamin B1 0.11mg 0.07mg 3%
Vitamin B5 0.254mg 0.134mg 2%
Vitamin B6 0.118mg 0.09mg 2%
Folate 32µg 38µg 2%
Polyunsaturated fat 0.42g 0.082g 2%
Fructose 0.43g 1%
Vitamin E 0.1mg 0.22mg 1%
Net carbs 28.5g 1.57g N/A
Sugar 1.76g 0.78g N/A
Sodium 19mg 28mg 0%
Choline 11.4mg 13.6mg 0%
Tryptophan 0.271mg 0.009mg 0%
Threonine 0.716mg 0.059mg 0%
Isoleucine 0.701mg 0.084mg 0%
Leucine 1.097mg 0.079mg 0%
Lysine 0.907mg 0.084mg 0%
Methionine 0.187mg 0.016mg 0%
Phenylalanine 0.869mg 0.055mg 0%
Valine 1.086mg 0.07mg 0%
Histidine 0.312mg 0.022mg 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
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +1230.9%
Contains more FatsFats +8633.3%
Contains more CarbsCarbs +1931.4%
Contains more OtherOther +1118.8%
Contains more WaterWater +3417.8%

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +73066.7%
Contains more Poly. FatPolyunsaturated fat +412.2%
Contains less Sat. FatSaturated fat -99.7%

People also compare

Cocoa bean
Cocoa bean vs Custard
Custard
Cocoa bean
Cocoa bean vs Mousse
Mousse
Cocoa bean
Cocoa bean vs Pudding
Pudding
Lettuce
Lettuce vs Tomato
Tomato
Lettuce
Lettuce vs Cucumber
Cucumber
Lettuce
Lettuce vs Cabbage
Cabbage

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.