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  6. Cocoa bean vs. Hazelnut

Cocoa bean vs. Hazelnut — In-Depth Nutrition Comparison

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What are the main differences between cocoa bean and hazelnut?

  • Cocoa bean is richer in copper, iron, fiber, magnesium, phosphorus, potassium, and zinc, yet hazelnut is richer in manganese, vitamin E, and vitamin B1.
  • Cocoa bean's daily need coverage for copper is 209% higher.
  • Cocoa bean has 4 times more potassium than hazelnut. Cocoa bean has 2509mg of potassium, while hazelnut has 680mg.

We used Cocoa, dry powder, unsweetened, processed with alkali and Nuts, hazelnuts or filberts types in this comparison.

Infographic

Cocoa bean vs Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more MagnesiumMagnesium +192%
Contains more PotassiumPotassium +269%
Contains more IronIron +230.2%
Contains more CopperCopper +109.1%
Contains more ZincZinc +160%
Contains more PhosphorusPhosphorus +151%
Contains more SeleniumSelenium +450%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +65.2%
~equal in Calcium ~114mg

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin B2Vitamin B2 +307.1%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +14930%
Contains more Vitamin B1Vitamin B1 +484.5%
Contains more Vitamin B5Vitamin B5 +261.4%
Contains more Vitamin B6Vitamin B6 +377.1%
Contains more Vitamin KVitamin K +491.7%
Contains more FolateFolate +253.1%
Contains more CholineCholine +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Hazelnut DV% diff.
Copper 3.607mg 1.725mg 209%
Iron 15.52mg 4.7mg 135%
Manganese 3.737mg 6.175mg 106%
Monounsaturated fat 4.39g 45.652g 103%
Vitamin E 0.1mg 15.03mg 100%
Fiber 29.8g 9.7g 80%
Magnesium 476mg 163mg 75%
Fats 13.1g 60.75g 73%
Phosphorus 728mg 290mg 63%
Potassium 2509mg 680mg 54%
Polyunsaturated fat 0.42g 7.92g 50%
Vitamin B1 0.11mg 0.643mg 44%
Zinc 6.37mg 2.45mg 36%
Vitamin B6 0.118mg 0.563mg 34%
Vitamin B2 0.46mg 0.113mg 27%
Folate 32µg 113µg 20%
Selenium 13.2µg 2.4µg 20%
Calories 220kcal 628kcal 20%
Caffeine 78mg 0mg 20%
Saturated fat 7.76g 4.464g 15%
Carbs 58.3g 16.7g 14%
Vitamin B5 0.254mg 0.918mg 13%
Vitamin K 2.4µg 14.2µg 10%
Vitamin C 0mg 6.3mg 7%
Choline 11.4mg 45.6mg 6%
Protein 18.1g 14.95g 6%
Vitamin B3 2.4mg 1.8mg 4%
Sodium 19mg 0mg 1%
Net carbs 28.5g 7g N/A
Calcium 111mg 114mg 0%
Sugar 1.76g 4.34g N/A
Starch 0.48g 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.271mg 0.193mg 0%
Threonine 0.716mg 0.497mg 0%
Isoleucine 0.701mg 0.545mg 0%
Leucine 1.097mg 1.063mg 0%
Lysine 0.907mg 0.42mg 0%
Methionine 0.187mg 0.221mg 0%
Phenylalanine 0.869mg 0.663mg 0%
Valine 1.086mg 0.701mg 0%
Histidine 0.312mg 0.432mg 0%
Fructose 0.07g 0%

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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more ProteinProtein +21.1%
Contains more CarbsCarbs +249.1%
Contains more OtherOther +240.6%
Contains more FatsFats +363.7%
Contains more WaterWater +96.7%

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
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated fat -42.5%
Contains more Mono. FatMonounsaturated fat +939.9%
Contains more Poly. FatPolyunsaturated fat +1785.7%

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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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.