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Cocoa bean vs. Mashed potato — In-Depth Nutrition Comparison

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A recap on differences between cocoa bean and mashed potato

  • Cocoa bean is higher than mashed potato in copper, iron, manganese, fiber, magnesium, phosphorus, potassium, zinc, and vitamin B2.
  • Cocoa bean covers your daily copper needs 397% more than mashed potato.
  • Cocoa bean contains 50 times more iron than mashed potato. While cocoa bean contains 15.52mg of iron, mashed potato contains only 0.31mg.
  • The amount of saturated fat in mashed potato is lower.

Food varieties used in this article are Cocoa, dry powder, unsweetened, processed with alkali and Fast foods, potato, mashed.

Infographic

Cocoa bean vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +3073.3%
Contains more CalciumCalcium +516.7%
Contains more PotassiumPotassium +777.3%
Contains more IronIron +4906.5%
Contains more CopperCopper +10205.7%
Contains more ZincZinc +2795.5%
Contains more PhosphorusPhosphorus +1133.9%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +3713.3%
Contains more SeleniumSelenium +1550%

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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin B1Vitamin B1 +633.3%
Contains more Vitamin B2Vitamin B2 +2966.7%
Contains more Vitamin B3Vitamin B3 +122.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +255.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +320%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +145.8%
Contains more CholineCholine +17.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.12mg

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% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +997%
Contains more FatsFats +364.5%
Contains more CarbsCarbs +298%
Contains more OtherOther +519%
Contains more WaterWater +2848.9%

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains more Mono. FatMonounsaturated fat +509.7%
Contains less Sat. FatSaturated fat -92.6%
Contains more Poly. FatPolyunsaturated fat +219.5%

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 Mashed potato
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cocoa bean Mashed potato DV% diff.
Copper 3.607mg 0.035mg 397%
Iron 15.52mg 0.31mg 190%
Manganese 3.737mg 0.098mg 158%
Fiber 29.8g 1.3g 114%
Magnesium 476mg 15mg 110%
Phosphorus 728mg 59mg 96%
Potassium 2509mg 286mg 65%
Zinc 6.37mg 0.22mg 56%
Vitamin B2 0.46mg 0.015mg 34%
Saturated fat 7.76g 0.577g 33%
Protein 18.1g 1.65g 33%
Selenium 13.2µg 0.8µg 23%
Caffeine 78mg 0mg 20%
Fats 13.1g 2.82g 16%
Carbs 58.3g 14.65g 15%
Sodium 19mg 306mg 12%
Calcium 111mg 18mg 9%
Monounsaturated fat 4.39g 0.72g 9%
Vitamin B1 0.11mg 0.015mg 8%
Vitamin B3 2.4mg 1.08mg 8%
Calories 220kcal 89kcal 7%
Folate 32µg 9µg 6%
Polyunsaturated fat 0.42g 1.342g 6%
Vitamin A 0µg 43µg 5%
Starch 12.1g 5%
Vitamin B5 0.254mg 5%
Vitamin B12 0µg 0.07µg 3%
Vitamin K 2.4µg 5.9µg 3%
Vitamin E 0.1mg 0.42mg 2%
Net carbs 28.5g 13.35g N/A
Sugar 1.76g 0.5g N/A
Vitamin B6 0.118mg 0.12mg 0%
Trans fat 0.105g N/A
Choline 11.4mg 13.4mg 0%
Tryptophan 0.271mg 0%
Threonine 0.716mg 0%
Isoleucine 0.701mg 0%
Leucine 1.097mg 0%
Lysine 0.907mg 0%
Methionine 0.187mg 0%
Phenylalanine 0.869mg 0%
Valine 1.086mg 0%
Histidine 0.312mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa bean Mashed potato
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
9%
Mashed potato
Minerals Daily Need Coverage Score
343%
Cocoa bean
15%
Mashed potato

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 1.26g)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 7.183g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $2.6)
Which food contains less Sodium?
Cocoa bean
Cocoa bean contains less Sodium (difference - 287mg)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.