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.

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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.

Cocoa bean

Mashed potato

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.

Cocoa bean

Mashed potato

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

All nutrients comparison - raw data values

Nutrient			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