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  6. Cocoa bean vs. M&Ms Peanut

Cocoa bean vs. M&Ms Peanut — In-Depth Nutrition Comparison

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What are the main differences between Cocoa bean and M&Ms Peanut?

  • Cocoa bean is richer in Copper, Iron, Manganese, Fiber, Magnesium, Phosphorus, Potassium, Zinc, and Vitamin B2, yet M&Ms Peanut is richer in Vitamin E.
  • Cocoa bean's daily need coverage for Copper is 345% higher.
  • Cocoa bean has 13 times more Iron than M&Ms Peanut. Cocoa bean has 15.52mg of Iron, while M&Ms Peanut has 1.16mg.

We used Cocoa, dry powder, unsweetened, processed with alkali and Candies, MARS SNACKFOOD US, M&M's Peanut Chocolate Candies types in this comparison.

Infographic

Cocoa bean vs M&Ms Peanut 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 49% 31% 31% 44% 168% 48% 81% 6.5% 87% 22%
Contains more MagnesiumMagnesium +589.9%
Contains more PotassiumPotassium +623.1%
Contains more IronIron +1237.9%
Contains more CopperCopper +614.3%
Contains more ZincZinc +261.9%
Contains more PhosphorusPhosphorus +283.2%
Contains less SodiumSodium -62%
Contains more ManganeseManganese +462.8%
Contains more SeleniumSelenium +222%
~equal in Calcium ~102mg

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% 4.4% 57% 0% 16% 24% 63% 38% 21% 40% 7.5% 41% 20%
Contains more Vitamin B1Vitamin B1 +74.6%
Contains more Vitamin B2Vitamin B2 +334%
Contains more Vitamin B6Vitamin B6 +31.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2750%
Contains more Vitamin B3Vitamin B3 +40.1%
Contains more Vitamin B5Vitamin B5 +146.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +25%
Contains more FolateFolate +71.9%
Contains more CholineCholine +227.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

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
10% 26% 60% 2%
Protein: 9.57 g
Fats: 26.13 g
Carbs: 60.48 g
Water: 2.48 g
Other: 1.34 g
Contains more ProteinProtein +89.1%
Contains more OtherOther +482.1%
Contains more FatsFats +99.5%
~equal in Carbs ~60.48g
~equal in Water ~2.48g

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
47% 37% 16%
Saturated Fat: Sat. Fat 10.169 g
Monounsaturated Fat: Mono. Fat 8.086 g
Polyunsaturated fat: Poly. Fat 3.456 g
Contains less Sat. FatSaturated Fat -23.7%
Contains more Mono. FatMonounsaturated Fat +84.2%
Contains more Poly. FatPolyunsaturated fat +722.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cocoa bean M&Ms Peanut
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Cocoa bean M&Ms Peanut Opinion
Calories 220kcal 515kcal M&Ms Peanut
Protein 18.1g 9.57g Cocoa bean
Fats 13.1g 26.13g M&Ms Peanut
Net carbs 28.5g 56.78g M&Ms Peanut
Carbs 58.3g 60.48g M&Ms Peanut
Cholesterol 0mg 8mg Cocoa bean
Magnesium 476mg 69mg Cocoa bean
Calcium 111mg 102mg Cocoa bean
Potassium 2509mg 347mg Cocoa bean
Iron 15.52mg 1.16mg Cocoa bean
Sugar 1.76g 50.75g Cocoa bean
Fiber 29.8g 3.7g Cocoa bean
Copper 3.607mg 0.505mg Cocoa bean
Zinc 6.37mg 1.76mg Cocoa bean
Phosphorus 728mg 190mg Cocoa bean
Sodium 19mg 50mg Cocoa bean
Vitamin A 0IU 74IU M&Ms Peanut
Vitamin A 0µg 22µg M&Ms Peanut
Vitamin E 0.1mg 2.85mg M&Ms Peanut
Manganese 3.737mg 0.664mg Cocoa bean
Selenium 13.2µg 4.1µg Cocoa bean
Vitamin B1 0.11mg 0.063mg Cocoa bean
Vitamin B2 0.46mg 0.106mg Cocoa bean
Vitamin B3 2.4mg 3.362mg M&Ms Peanut
Vitamin B5 0.254mg 0.627mg M&Ms Peanut
Vitamin B6 0.118mg 0.09mg Cocoa bean
Vitamin B12 0µg 0.32µg M&Ms Peanut
Vitamin K 2.4µg 3µg M&Ms Peanut
Folate 32µg 55µg M&Ms Peanut
Trans Fat 0.328g Cocoa bean
Choline 11.4mg 37.3mg M&Ms Peanut
Saturated Fat 7.76g 10.169g Cocoa bean
Monounsaturated Fat 4.39g 8.086g M&Ms Peanut
Polyunsaturated fat 0.42g 3.456g M&Ms Peanut
Tryptophan 0.271mg Cocoa bean
Threonine 0.716mg Cocoa bean
Isoleucine 0.701mg Cocoa bean
Leucine 1.097mg Cocoa bean
Lysine 0.907mg Cocoa bean
Methionine 0.187mg Cocoa bean
Phenylalanine 0.869mg Cocoa bean
Valine 1.086mg Cocoa bean
Histidine 0.312mg Cocoa bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa bean M&Ms Peanut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Cocoa bean
26%
M&Ms Peanut
Minerals Daily Need Coverage Score
343%
Cocoa bean
57%
M&Ms Peanut

Comparison summary

Which food is cheaper?
M&Ms Peanut
M&Ms Peanut is cheaper (difference - $2.6)
Which food is richer in vitamins?
M&Ms Peanut
M&Ms Peanut is relatively richer in vitamins
Which food is lower in Cholesterol?
Cocoa bean
Cocoa bean is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Cocoa bean
Cocoa bean is lower in Sugar (difference - 48.99g)
Which food contains less Sodium?
Cocoa bean
Cocoa bean contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Cocoa bean
Cocoa bean is lower in Saturated Fat (difference - 2.409g)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals

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. M&Ms Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169582/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.