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  6. Cocoa bean vs. Olive

Cocoa bean vs. Olive — In-Depth Nutrition Comparison

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How are cocoa bean and olive different?

  • Cocoa bean has more copper, manganese, iron, magnesium, fiber, phosphorus, potassium, zinc, and vitamin B2 than olive.
  • Daily need coverage for copper for cocoa bean is 373% higher.
  • Olive has less saturated fat.

Cocoa, dry powder, unsweetened, processed with alkali and Olives, ripe, canned (small-extra large) are the varieties used in this article.

Infographic

Cocoa bean vs Olive 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%
Olive
Olive
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +11800%
Contains more CalciumCalcium +26.1%
Contains more PotassiumPotassium +31262.5%
Contains more IronIron +370.3%
Contains more CopperCopper +1337.1%
Contains more ZincZinc +2795.5%
Contains more PhosphorusPhosphorus +24166.7%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +18585%
Contains more SeleniumSelenium +1366.7%

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%
Olive
Olive
3
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin B1Vitamin B1 +3566.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +6386.5%
Contains more Vitamin B5Vitamin B5 +1593.3%
Contains more Vitamin B6Vitamin B6 +1211.1%
Contains more Vitamin KVitamin K +71.4%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1550%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.3mg

All nutrients comparison - raw data values

Nutrient Cocoa bean Olive DV% diff.
Copper 3.607mg 0.251mg 373%
Manganese 3.737mg 0.02mg 162%
Iron 15.52mg 3.3mg 153%
Magnesium 476mg 4mg 112%
Fiber 29.8g 3.2g 106%
Phosphorus 728mg 3mg 104%
Potassium 2509mg 8mg 74%
Zinc 6.37mg 0.22mg 56%
Vitamin B2 0.46mg 0mg 35%
Protein 18.1g 0.84g 35%
Sodium 19mg 735mg 31%
Saturated fat 7.76g 1.415g 29%
Selenium 13.2µg 0.9µg 22%
Caffeine 78mg 0mg 20%
Carbs 58.3g 6.26g 17%
Vitamin B3 2.4mg 0.037mg 15%
Vitamin E 0.1mg 1.65mg 10%
Monounsaturated fat 4.39g 7.888g 9%
Vitamin B1 0.11mg 0.003mg 9%
Vitamin B6 0.118mg 0.009mg 8%
Folate 32µg 0µg 8%
Calories 220kcal 115kcal 5%
Vitamin B5 0.254mg 0.015mg 5%
Fats 13.1g 10.68g 4%
Polyunsaturated fat 0.42g 0.911g 3%
Calcium 111mg 88mg 2%
Vitamin A 0µg 20µg 2%
Vitamin K 2.4µg 1.4µg 1%
Vitamin C 0mg 0.9mg 1%
Net carbs 28.5g 3.06g N/A
Sugar 1.76g 0g N/A
Choline 11.4mg 10.3mg 0%
Tryptophan 0.271mg 0%
Threonine 0.716mg 0.026mg 0%
Isoleucine 0.701mg 0.031mg 0%
Leucine 1.097mg 0.05mg 0%
Lysine 0.907mg 0.032mg 0%
Methionine 0.187mg 0.012mg 0%
Phenylalanine 0.869mg 0.029mg 0%
Valine 1.086mg 0.038mg 0%
Histidine 0.312mg 0.023mg 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
Olive
Olive
1
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +2054.8%
Contains more FatsFats +22.7%
Contains more CarbsCarbs +831.3%
Contains more OtherOther +249.8%
Contains more WaterWater +2862.6%

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
Olive
Olive
3
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -81.8%
Contains more Mono. FatMonounsaturated fat +79.7%
Contains more Poly. FatPolyunsaturated fat +116.9%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.