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  6. Cocoa bean vs. Mustard

Cocoa bean vs. Mustard — In-Depth Nutrition Comparison

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Important differences between Cocoa bean and Mustard

  • Mustard has less Copper, Iron, Manganese, Fiber, Magnesium, Phosphorus, Potassium, and Zinc.
  • Cocoa bean's daily need coverage for Copper is 393% more.
  • Cocoa bean has 36 times more Saturated Fat than Mustard. Cocoa bean has 7.76g of Saturated Fat, while Mustard has 0.214g.

The food varieties used in the comparison are Cocoa, dry powder, unsweetened, processed with alkali and Mustard, prepared, yellow.

Infographic

Cocoa bean vs Mustard 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.
Cocoa bean
Cocoa bean
9
:
1
Mustard
Mustard
Contains more Calcium +76.2%
Contains more Iron +864%
Contains more Magnesium +891.7%
Contains more Phosphorus +574.1%
Contains more Potassium +1550.7%
Contains less Sodium -98.3%
Contains more Zinc +895.3%
Contains more Copper +4774.3%
Contains more Manganese +785.5%
Contains more Selenium +153.8%
Cocoa bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 582% 340% 312% 222% 3% 174% 1203% 488% 72%
Mustard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
Contains more Calcium +76.2%
Contains more Iron +864%
Contains more Magnesium +891.7%
Contains more Phosphorus +574.1%
Contains more Potassium +1550.7%
Contains less Sodium -98.3%
Contains more Zinc +895.3%
Contains more Copper +4774.3%
Contains more Manganese +785.5%
Contains more Selenium +153.8%

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
Cocoa bean
5
:
4
Mustard
Mustard
Contains more Vitamin B2 +557.1%
Contains more Vitamin B3 +324.8%
Contains more Vitamin B6 +68.6%
Contains more Folate +357.1%
Contains more Vitamin K +71.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +260%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +60.9%
Equal in Vitamin B5 - 0.254
Cocoa bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 28% 107% 45% 16% 28% 24% 0% 6%
Mustard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 1% 45% 17% 11% 16% 17% 6% 0% 4%
Contains more Vitamin B2 +557.1%
Contains more Vitamin B3 +324.8%
Contains more Vitamin B6 +68.6%
Contains more Folate +357.1%
Contains more Vitamin K +71.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +260%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +60.9%
Equal in Vitamin B5 - 0.254

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cocoa bean
Cocoa bean
4
:
1
Mustard
Mustard
Contains more Protein +384%
Contains more Fats +292.2%
Contains more Carbs +900%
Contains more Other +131.5%
Contains more Water +3000.7%
Cocoa bean
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
Mustard
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more Protein +384%
Contains more Fats +292.2%
Contains more Carbs +900%
Contains more Other +131.5%
Contains more Water +3000.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cocoa bean
Cocoa bean
1
:
2
Mustard
Mustard
Contains more Monounsaturated Fat +101.2%
Contains less Saturated Fat -97.2%
Contains more Polyunsaturated fat +84.3%
Cocoa bean
62% 35% 3%
Saturated Fat: 7.76 g
Monounsaturated Fat: 4.39 g
Polyunsaturated fat: 0.42 g
Mustard
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
Contains more Monounsaturated Fat +101.2%
Contains less Saturated Fat -97.2%
Contains more Polyunsaturated fat +84.3%

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 Mustard
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 Mustard Opinion
Net carbs 28.5g 1.83g Cocoa bean
Protein 18.1g 3.74g Cocoa bean
Fats 13.1g 3.34g Cocoa bean
Carbs 58.3g 5.83g Cocoa bean
Calories 220kcal 60kcal Cocoa bean
Starch 0.64g Mustard
Fructose 0.23g Mustard
Sugar 1.76g 0.92g Mustard
Fiber 29.8g 4g Cocoa bean
Calcium 111mg 63mg Cocoa bean
Iron 15.52mg 1.61mg Cocoa bean
Magnesium 476mg 48mg Cocoa bean
Phosphorus 728mg 108mg Cocoa bean
Potassium 2509mg 152mg Cocoa bean
Sodium 19mg 1104mg Cocoa bean
Zinc 6.37mg 0.64mg Cocoa bean
Copper 3.607mg 0.074mg Cocoa bean
Manganese 3.737mg 0.422mg Cocoa bean
Selenium 13.2µg 33.5µg Mustard
Vitamin A 0IU 109IU Mustard
Vitamin A RAE 0µg 5µg Mustard
Vitamin E 0.1mg 0.36mg Mustard
Vitamin C 0mg 0.3mg Mustard
Vitamin B1 0.11mg 0.177mg Mustard
Vitamin B2 0.46mg 0.07mg Cocoa bean
Vitamin B3 2.4mg 0.565mg Cocoa bean
Vitamin B5 0.254mg 0.254mg
Vitamin B6 0.118mg 0.07mg Cocoa bean
Folate 32µg 7µg Cocoa bean
Vitamin K 2.4µg 1.4µg Cocoa bean
Tryptophan 0.271mg 0.009mg Cocoa bean
Threonine 0.716mg 0.167mg Cocoa bean
Isoleucine 0.701mg 0.146mg Cocoa bean
Leucine 1.097mg 0.292mg Cocoa bean
Lysine 0.907mg 0.264mg Cocoa bean
Methionine 0.187mg 0.076mg Cocoa bean
Phenylalanine 0.869mg 0.161mg Cocoa bean
Valine 1.086mg 0.189mg Cocoa bean
Histidine 0.312mg 0.119mg Cocoa bean
Trans Fat 0.009g Cocoa bean
Saturated Fat 7.76g 0.214g Mustard
Monounsaturated Fat 4.39g 2.182g Cocoa bean
Polyunsaturated fat 0.42g 0.774g Mustard
Omega-6 - Eicosadienoic acid 0.01g Mustard
Omega-6 - Linoleic acid 0.358g Mustard
Omega-3 - ALA 0.373g Mustard
Omega-3 - Eicosatrienoic acid 0.018g Mustard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa bean Mustard
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
21%
Cocoa bean
10%
Mustard
Minerals Daily Need Coverage Score
343%
Cocoa bean
60%
Mustard

Comparison summary

Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 0.84g)
Which food is lower in Saturated Fat?
Mustard
Mustard is lower in Saturated Fat (difference - 7.546g)
Which food is cheaper?
Mustard
Mustard is cheaper (difference - $0.5)
Which food contains less Sodium?
Cocoa bean
Cocoa bean contains less Sodium (difference - 1085mg)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 32)
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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.