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Cocoa bean vs. Puff pastry — In-Depth Nutrition Comparison

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What are the differences between cocoa bean and puff pastry?

  • Cocoa bean is higher in copper, iron, manganese, fiber, magnesium, phosphorus, potassium, and zinc, yet puff pastry is higher in selenium and vitamin B1.
  • Cocoa bean's daily need coverage for copper is 388% more.
  • Cocoa bean has 40 times more potassium than puff pastry. While cocoa bean has 2509mg of potassium, puff pastry has only 62mg.

We used Cocoa, dry powder, unsweetened, processed with alkali and Puff pastry, frozen, ready-to-bake, baked types in this article.

Infographic

Cocoa bean vs Puff pastry 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 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +2875%
Contains more CalciumCalcium +1010%
Contains more PotassiumPotassium +3946.8%
Contains more IronIron +496.9%
Contains more CopperCopper +3036.5%
Contains more ZincZinc +1079.6%
Contains more PhosphorusPhosphorus +1113.3%
Contains less SodiumSodium -92.5%
Contains more ManganeseManganese +654.9%
Contains more SeleniumSelenium +85.6%

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% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin B2Vitamin B2 +78.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +521.1%
Contains more CholineCholine +83.9%
Contains more Vitamin EVitamin E +450%
Contains more Vitamin B1Vitamin B1 +193.6%
Contains more Vitamin B3Vitamin B3 +58.3%
Contains more Vitamin KVitamin K +579.2%
Contains more FolateFolate +71.9%
~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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more ProteinProtein +144.6%
Contains more CarbsCarbs +27.6%
Contains more OtherOther +680%
Contains more FatsFats +193.9%
Contains more WaterWater +174.1%

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -29.1%
Contains more Mono. FatMonounsaturated fat +101.1%
Contains more Poly. FatPolyunsaturated fat +5192.4%

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 Puff pastry
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cocoa bean Puff pastry DV% diff.
Copper 3.607mg 0.115mg 388%
Iron 15.52mg 2.6mg 162%
Polyunsaturated fat 0.42g 22.228g 145%
Manganese 3.737mg 0.495mg 141%
Fiber 29.8g 1.5g 113%
Magnesium 476mg 16mg 110%
Phosphorus 728mg 60mg 95%
Potassium 2509mg 62mg 72%
Zinc 6.37mg 0.54mg 53%
Fats 13.1g 38.5g 39%
Protein 18.1g 7.4g 21%
Selenium 13.2µg 24.5µg 21%
Caffeine 78mg 0mg 20%
Vitamin B1 0.11mg 0.323mg 18%
Calories 220kcal 558kcal 17%
Vitamin B2 0.46mg 0.258mg 16%
Vitamin K 2.4µg 16.3µg 12%
Monounsaturated fat 4.39g 8.828g 11%
Calcium 111mg 10mg 10%
Saturated fat 7.76g 5.502g 10%
Sodium 19mg 253mg 10%
Vitamin B3 2.4mg 3.8mg 9%
Vitamin B6 0.118mg 0.019mg 8%
Folate 32µg 55µg 6%
Vitamin B5 0.254mg 0mg 5%
Carbs 58.3g 45.7g 4%
Vitamin E 0.1mg 0.55mg 3%
Choline 11.4mg 6.2mg 1%
Net carbs 28.5g 44.2g N/A
Sugar 1.76g 0.75g N/A
Tryptophan 0.271mg 0.086mg 0%
Threonine 0.716mg 0.198mg 0%
Isoleucine 0.701mg 0.275mg 0%
Leucine 1.097mg 0.514mg 0%
Lysine 0.907mg 0.144mg 0%
Methionine 0.187mg 0.131mg 0%
Phenylalanine 0.869mg 0.367mg 0%
Valine 1.086mg 0.312mg 0%
Histidine 0.312mg 0.158mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa bean Puff pastry
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
24%
Puff pastry
Minerals Daily Need Coverage Score
343%
Cocoa bean
43%
Puff pastry

Comparison summary

Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 1.01g)
Which food is lower in Saturated fat?
Puff pastry
Puff pastry is lower in Saturated fat (difference - 2.258g)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $2.6)
Which food contains less Sodium?
Cocoa bean
Cocoa bean contains less Sodium (difference - 234mg)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 56)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.