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  6. Cocoa bean vs. Brazil nut

Cocoa bean vs. Brazil nut — In-Depth Nutrition Comparison

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The main differences between cocoa bean and brazil nut

  • Cocoa bean is richer in copper, iron, manganese, fiber, potassium, and vitamin B2, yet brazil nut is richer in selenium, vitamin B1, and vitamin E.
  • Daily need coverage for selenium for brazil nut is 3461% higher.
  • Cocoa bean contains 13 times more vitamin B2 than brazil nut. Cocoa bean contains 0.46mg of vitamin B2, while brazil nut contains 0.035mg.
  • Cocoa bean contains less saturated fat.

Food types used in this article are Cocoa, dry powder, unsweetened, processed with alkali and Nuts, brazilnuts, dried, unblanched.

Infographic

Cocoa bean vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more MagnesiumMagnesium +26.6%
Contains more PotassiumPotassium +280.7%
Contains more IronIron +538.7%
Contains more CopperCopper +106.9%
Contains more ZincZinc +56.9%
Contains more ManganeseManganese +205.6%
Contains more CalciumCalcium +44.1%
Contains less SodiumSodium -84.2%
Contains more SeleniumSelenium +14422.7%
~equal in Phosphorus ~725mg

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin B2Vitamin B2 +1214.3%
Contains more Vitamin B3Vitamin B3 +713.6%
Contains more Vitamin B5Vitamin B5 +38%
Contains more Vitamin B6Vitamin B6 +16.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +45.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +5550%
Contains more Vitamin B1Vitamin B1 +460.9%
Contains more CholineCholine +152.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Brazil nut DV% diff.
Selenium 13.2µg 1917µg 3461%
Copper 3.607mg 1.743mg 207%
Iron 15.52mg 2.43mg 164%
Polyunsaturated fat 0.42g 24.399g 160%
Manganese 3.737mg 1.223mg 109%
Fiber 29.8g 7.5g 89%
Fats 13.1g 67.1g 83%
Potassium 2509mg 659mg 54%
Monounsaturated fat 4.39g 23.879g 49%
Vitamin B1 0.11mg 0.617mg 42%
Saturated fat 7.76g 16.134g 38%
Vitamin E 0.1mg 5.65mg 37%
Vitamin B2 0.46mg 0.035mg 33%
Magnesium 476mg 376mg 24%
Calories 220kcal 659kcal 22%
Zinc 6.37mg 4.06mg 21%
Caffeine 78mg 0mg 20%
Carbs 58.3g 11.74g 16%
Vitamin B3 2.4mg 0.295mg 13%
Protein 18.1g 14.32g 8%
Calcium 111mg 160mg 5%
Folate 32µg 22µg 3%
Choline 11.4mg 28.8mg 3%
Vitamin K 2.4µg 0µg 2%
Sodium 19mg 3mg 1%
Vitamin C 0mg 0.7mg 1%
Vitamin B5 0.254mg 0.184mg 1%
Vitamin B6 0.118mg 0.101mg 1%
Net carbs 28.5g 4.24g N/A
Sugar 1.76g 2.33g N/A
Starch 0.25g 0%
Phosphorus 728mg 725mg 0%
Tryptophan 0.271mg 0.135mg 0%
Threonine 0.716mg 0.365mg 0%
Isoleucine 0.701mg 0.518mg 0%
Leucine 1.097mg 1.19mg 0%
Lysine 0.907mg 0.49mg 0%
Methionine 0.187mg 1.124mg 0%
Phenylalanine 0.869mg 0.639mg 0%
Valine 1.086mg 0.76mg 0%
Histidine 0.312mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more ProteinProtein +26.4%
Contains more CarbsCarbs +396.6%
Contains more OtherOther +128.1%
Contains more FatsFats +412.2%
Contains more WaterWater +26.7%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -51.9%
Contains more Mono. FatMonounsaturated fat +443.9%
Contains more Poly. FatPolyunsaturated fat +5709.3%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.