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  6. Cocoa bean vs. Rye

Cocoa bean vs. Rye — In-Depth Nutrition Comparison

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How are cocoa bean and rye different?

  • Cocoa bean is richer in copper, iron, magnesium, fiber, potassium, phosphorus, manganese, and zinc, while rye is higher in vitamin B5.
  • Cocoa bean covers your daily need for copper, 360% more than rye.
  • Cocoa bean contains 39 times more saturated fat than rye. Cocoa bean contains 7.76g of saturated fat, while rye contains 0.197g.

Cocoa, dry powder, unsweetened, processed with alkali and Rye grain types were used in this article.

Infographic

Cocoa bean vs Rye infographic
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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%
Rye
Rye
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more MagnesiumMagnesium +332.7%
Contains more CalciumCalcium +362.5%
Contains more PotassiumPotassium +392%
Contains more IronIron +490.1%
Contains more CopperCopper +882.8%
Contains more ZincZinc +140.4%
Contains more PhosphorusPhosphorus +119.3%
Contains more ManganeseManganese +45%
Contains less SodiumSodium -89.5%
~equal in Selenium ~13.9µg

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%
Rye
Rye
9
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin B1Vitamin B1 +187.3%
Contains more Vitamin B3Vitamin B3 +77.9%
Contains more Vitamin B5Vitamin B5 +473.2%
Contains more Vitamin B6Vitamin B6 +149.2%
Contains more Vitamin KVitamin K +145.8%
Contains more FolateFolate +18.8%
Contains more CholineCholine +166.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Rye DV% diff.
Copper 3.607mg 0.367mg 360%
Iron 15.52mg 2.63mg 161%
Magnesium 476mg 110mg 87%
Potassium 2509mg 510mg 59%
Fiber 29.8g 15.1g 59%
Phosphorus 728mg 332mg 57%
Manganese 3.737mg 2.577mg 50%
Saturated fat 7.76g 0.197g 34%
Zinc 6.37mg 2.65mg 34%
Vitamin B5 0.254mg 1.456mg 24%
Caffeine 78mg 0mg 20%
Fats 13.1g 1.63g 18%
Vitamin B1 0.11mg 0.316mg 17%
Protein 18.1g 10.34g 16%
Vitamin B2 0.46mg 0.251mg 16%
Vitamin B6 0.118mg 0.294mg 14%
Vitamin B3 2.4mg 4.27mg 12%
Monounsaturated fat 4.39g 0.208g 10%
Calcium 111mg 24mg 9%
Carbs 58.3g 75.86g 6%
Calories 220kcal 338kcal 6%
Vitamin E 0.1mg 0.85mg 5%
Vitamin K 2.4µg 5.9µg 3%
Choline 11.4mg 30.4mg 3%
Folate 32µg 38µg 2%
Polyunsaturated fat 0.42g 0.767g 2%
Selenium 13.2µg 13.9µg 1%
Sodium 19mg 2mg 1%
Net carbs 28.5g 60.76g N/A
Sugar 1.76g 0.98g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.271mg 0.108mg 0%
Threonine 0.716mg 0.289mg 0%
Isoleucine 0.701mg 0.208mg 0%
Leucine 1.097mg 0.563mg 0%
Lysine 0.907mg 0.286mg 0%
Methionine 0.187mg 0.153mg 0%
Phenylalanine 0.869mg 0.435mg 0%
Valine 1.086mg 0.317mg 0%
Histidine 0.312mg 0.189mg 0%
Fructose 0.11g 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
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +75%
Contains more FatsFats +703.7%
Contains more OtherOther +396.8%
Contains more CarbsCarbs +30.1%
Contains more WaterWater +292.6%

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
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +2010.6%
Contains less Sat. FatSaturated fat -97.5%
Contains more Poly. FatPolyunsaturated fat +82.6%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.