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  6. Cocoa bean vs. Peanut butter

Cocoa bean vs. Peanut butter — In-Depth Nutrition Comparison

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The main differences between cocoa bean and peanut butter

  • Cocoa bean is richer in copper, iron, fiber, manganese, magnesium, potassium, phosphorus, and zinc, yet peanut butter is richer in vitamin B3 and vitamin E.
  • Daily need coverage for copper for cocoa bean is 354% higher.
  • Cocoa bean contains 9 times more iron than peanut butter. Cocoa bean contains 15.52mg of iron, while peanut butter contains 1.74mg.

Food types used in this article are Cocoa, dry powder, unsweetened, processed with alkali and Peanut butter, smooth style, without salt.

Infographic

Cocoa bean vs Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more MagnesiumMagnesium +183.3%
Contains more CalciumCalcium +126.5%
Contains more PotassiumPotassium +349.6%
Contains more IronIron +792%
Contains more CopperCopper +754.7%
Contains more ZincZinc +153.8%
Contains more PhosphorusPhosphorus +117.3%
Contains more ManganeseManganese +124.4%
Contains more SeleniumSelenium +222%
Contains less SodiumSodium -10.5%

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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin B2Vitamin B2 +139.6%
Contains more Vitamin KVitamin K +700%
Contains more Vitamin EVitamin E +9000%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B3Vitamin B3 +446.3%
Contains more Vitamin B5Vitamin B5 +347.6%
Contains more Vitamin B6Vitamin B6 +273.7%
Contains more FolateFolate +171.9%
Contains more CholineCholine +452.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more CarbsCarbs +161.3%
Contains more WaterWater +119.5%
Contains more OtherOther +169.9%
Contains more ProteinProtein +22.7%
Contains more FatsFats +292.1%

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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -24.8%
Contains more Mono. FatMonounsaturated fat +490.9%
Contains more Poly. FatPolyunsaturated fat +2884.5%

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 Peanut butter
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cocoa bean Peanut butter DV% diff.
Copper 3.607mg 0.422mg 354%
Iron 15.52mg 1.74mg 172%
Fiber 29.8g 5g 99%
Manganese 3.737mg 1.665mg 90%
Polyunsaturated fat 0.42g 12.535g 81%
Magnesium 476mg 168mg 73%
Vitamin B3 2.4mg 13.112mg 67%
Vitamin E 0.1mg 9.1mg 60%
Fats 13.1g 51.36g 59%
Potassium 2509mg 558mg 57%
Phosphorus 728mg 335mg 56%
Monounsaturated fat 4.39g 25.941g 54%
Zinc 6.37mg 2.51mg 35%
Vitamin B6 0.118mg 0.441mg 25%
Vitamin B2 0.46mg 0.192mg 21%
Caffeine 78mg 0mg 20%
Calories 220kcal 598kcal 19%
Vitamin B5 0.254mg 1.137mg 18%
Selenium 13.2µg 4.1µg 17%
Folate 32µg 87µg 14%
Saturated fat 7.76g 10.325g 12%
Carbs 58.3g 22.31g 12%
Choline 11.4mg 63mg 9%
Protein 18.1g 22.21g 8%
Calcium 111mg 49mg 6%
Vitamin B1 0.11mg 0.15mg 3%
Vitamin K 2.4µg 0.3µg 2%
Starch 3.56g 1%
Net carbs 28.5g 17.31g N/A
Sugar 1.76g 10.49g N/A
Sodium 19mg 17mg 0%
Trans fat 0.075g N/A
Tryptophan 0.271mg 0.231mg 0%
Threonine 0.716mg 0.525mg 0%
Isoleucine 0.701mg 0.616mg 0%
Leucine 1.097mg 1.546mg 0%
Lysine 0.907mg 0.681mg 0%
Methionine 0.187mg 0.265mg 0%
Phenylalanine 0.869mg 1.202mg 0%
Valine 1.086mg 0.782mg 0%
Histidine 0.312mg 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa bean Peanut butter
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
20%
Cocoa bean
60%
Peanut butter
Minerals Daily Need Coverage Score
343%
Cocoa bean
84%
Peanut butter

Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Cocoa bean
Cocoa bean is lower in Sugar (difference - 8.73g)
Which food is lower in Saturated fat?
Cocoa bean
Cocoa bean is lower in Saturated fat (difference - 2.565g)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 14)
Which food is cheaper?
Cocoa bean
Cocoa bean is cheaper (difference - $0.2)
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)

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.