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  6. Cocoa bean vs. Rutabagas

Cocoa bean vs. Rutabagas — In-Depth Nutrition Comparison

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Differences between cocoa bean and rutabagas

  • Rutabagas contain less copper, iron, manganese, fiber, magnesium, phosphorus, potassium, zinc, and vitamin B2 than cocoa bean.
  • Cocoa bean's daily need coverage for copper is 397% higher.
  • Rutabagas contain 287 times less saturated fat than cocoa bean. Cocoa bean contains 7.76g of saturated fat, while rutabagas contain 0.027g.

The food types used in this comparison are Cocoa, dry powder, unsweetened, processed with alkali and Rutabagas, raw.

Infographic

Cocoa bean vs Rutabagas 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +2280%
Contains more CalciumCalcium +158.1%
Contains more PotassiumPotassium +722.6%
Contains more IronIron +3427.3%
Contains more CopperCopper +11171.9%
Contains more ZincZinc +2554.2%
Contains more PhosphorusPhosphorus +1273.6%
Contains more ManganeseManganese +2752.7%
Contains more SeleniumSelenium +1785.7%
Contains less SodiumSodium -36.8%

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin B1Vitamin B1 +22.2%
Contains more Vitamin B2Vitamin B2 +1050%
Contains more Vitamin B3Vitamin B3 +242.9%
Contains more Vitamin B5Vitamin B5 +58.8%
Contains more Vitamin B6Vitamin B6 +18%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +52.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +200%
Contains more CholineCholine +23.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Rutabagas DV% diff.
Copper 3.607mg 0.032mg 397%
Iron 15.52mg 0.44mg 189%
Manganese 3.737mg 0.131mg 157%
Fiber 29.8g 2.3g 110%
Magnesium 476mg 20mg 109%
Phosphorus 728mg 53mg 96%
Potassium 2509mg 305mg 65%
Zinc 6.37mg 0.24mg 56%
Saturated fat 7.76g 0.027g 35%
Protein 18.1g 1.08g 34%
Vitamin B2 0.46mg 0.04mg 32%
Vitamin C 0mg 25mg 28%
Selenium 13.2µg 0.7µg 23%
Caffeine 78mg 0mg 20%
Fats 13.1g 0.16g 20%
Carbs 58.3g 8.62g 17%
Monounsaturated fat 4.39g 0.025g 11%
Vitamin B3 2.4mg 0.7mg 11%
Calories 220kcal 37kcal 9%
Calcium 111mg 43mg 7%
Folate 32µg 21µg 3%
Vitamin K 2.4µg 0.3µg 2%
Fructose 1.61g 2%
Vitamin B1 0.11mg 0.09mg 2%
Polyunsaturated fat 0.42g 0.088g 2%
Vitamin B5 0.254mg 0.16mg 2%
Vitamin B6 0.118mg 0.1mg 1%
Vitamin E 0.1mg 0.3mg 1%
Net carbs 28.5g 6.32g N/A
Sugar 1.76g 4.46g N/A
Starch 0.4g 0%
Sodium 19mg 12mg 0%
Choline 11.4mg 14.1mg 0%
Tryptophan 0.271mg 0%
Threonine 0.716mg 0%
Isoleucine 0.701mg 0%
Leucine 1.097mg 0%
Lysine 0.907mg 0%
Methionine 0.187mg 0%
Phenylalanine 0.869mg 0%
Valine 1.086mg 0%
Histidine 0.312mg 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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +1575.9%
Contains more FatsFats +8087.5%
Contains more CarbsCarbs +576.3%
Contains more OtherOther +998.6%
Contains more WaterWater +3212.2%

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% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +17460%
Contains more Poly. FatPolyunsaturated fat +377.3%
Contains less Sat. FatSaturated fat -99.7%

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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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.