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  6. Cocoa bean vs. Porridge

Cocoa bean vs. Porridge — In-Depth Nutrition Comparison

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How are cocoa bean and porridge different?

  • Cocoa bean has more copper, manganese, iron, fiber, magnesium, phosphorus, potassium, zinc, and vitamin B2 than porridge.
  • Daily need coverage for copper for cocoa bean is 396% higher.
  • Porridge has less saturated fat.

Cocoa, dry powder, unsweetened, processed with alkali and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt are the varieties used in this article.

Infographic

Cocoa bean vs Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +9420%
Contains more CalciumCalcium +27.6%
Contains more PotassiumPotassium +15581.3%
Contains more IronIron +315%
Contains more CopperCopper +8917.5%
Contains more ZincZinc +4800%
Contains more PhosphorusPhosphorus +4753.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +371.4%
Contains less SodiumSodium -68.4%

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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +1740%
Contains more Vitamin B3Vitamin B3 +361.5%
Contains more Vitamin B5Vitamin B5 +257.7%
Contains more Vitamin B6Vitamin B6 +807.7%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +166.7%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Porridge DV% diff.
Copper 3.607mg 0.04mg 396%
Manganese 3.737mg 0mg 162%
Iron 15.52mg 3.74mg 147%
Fiber 29.8g 0.5g 117%
Magnesium 476mg 5mg 112%
Phosphorus 728mg 15mg 102%
Potassium 2509mg 16mg 73%
Zinc 6.37mg 0.13mg 57%
Saturated fat 7.76g 0.033g 35%
Vitamin B2 0.46mg 0.025mg 33%
Protein 18.1g 1.44g 33%
Caffeine 78mg 0mg 20%
Fats 13.1g 0.21g 20%
Selenium 13.2µg 2.8µg 19%
Carbs 58.3g 10.52g 16%
Vitamin B3 2.4mg 0.52mg 12%
Monounsaturated fat 4.39g 0.028g 11%
Calories 220kcal 50kcal 9%
Vitamin B6 0.118mg 0.013mg 8%
Folate 32µg 12µg 5%
Vitamin B1 0.11mg 0.055mg 5%
Vitamin B5 0.254mg 0.071mg 4%
Polyunsaturated fat 0.42g 0.114g 2%
Calcium 111mg 87mg 2%
Choline 11.4mg 2%
Vitamin K 2.4µg 0.1µg 2%
Vitamin E 0.1mg 0.02mg 1%
Sodium 19mg 6mg 1%
Net carbs 28.5g 10.02g N/A
Sugar 1.76g 0.03g N/A
Tryptophan 0.271mg 0.02mg 0%
Threonine 0.716mg 0.045mg 0%
Isoleucine 0.701mg 0.063mg 0%
Leucine 1.097mg 0.11mg 0%
Lysine 0.907mg 0.037mg 0%
Methionine 0.187mg 0.027mg 0%
Phenylalanine 0.869mg 0.078mg 0%
Valine 1.086mg 0.07mg 0%
Histidine 0.312mg 0.033mg 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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +1156.9%
Contains more FatsFats +6138.1%
Contains more CarbsCarbs +454.2%
Contains more OtherOther +3445.5%
Contains more WaterWater +3144.8%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +15578.6%
Contains more Poly. FatPolyunsaturated fat +268.4%
Contains less Sat. FatSaturated fat -99.6%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.