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  6. Cocoa bean vs. Chia seeds

Cocoa bean vs. Chia seeds — In-Depth Nutrition Comparison

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Important differences between cocoa bean and chia seeds

  • Cocoa bean has more copper, iron, potassium, manganese, magnesium, and vitamin B2; however, chia seeds have more selenium, calcium, vitamin B1, and vitamin B3.
  • Cocoa bean's daily need coverage for copper is 298% more.
  • Cocoa bean has 6 times more potassium than chia seeds. Cocoa bean has 2509mg of potassium, while chia seeds have 407mg.

The food varieties used in the comparison are Cocoa, dry powder, unsweetened, processed with alkali and Seeds, chia seeds, dried.

Infographic

Cocoa bean vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +42.1%
Contains more PotassiumPotassium +516.5%
Contains more IronIron +101%
Contains more CopperCopper +290.4%
Contains more ZincZinc +39.1%
Contains more ManganeseManganese +37.2%
Contains more CalciumCalcium +468.5%
Contains more PhosphorusPhosphorus +18.1%
Contains less SodiumSodium -15.8%
Contains more SeleniumSelenium +318.2%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin B2Vitamin B2 +170.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +463.6%
Contains more Vitamin B3Vitamin B3 +267.9%
Contains more FolateFolate +53.1%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Chia seeds DV% diff.
Copper 3.607mg 0.924mg 298%
Polyunsaturated fat 0.42g 23.665g 155%
Iron 15.52mg 7.72mg 98%
Selenium 13.2µg 55.2µg 76%
Potassium 2509mg 407mg 62%
Calcium 111mg 631mg 52%
Manganese 3.737mg 2.723mg 44%
Vitamin B1 0.11mg 0.62mg 43%
Vitamin B3 2.4mg 8.83mg 40%
Magnesium 476mg 335mg 34%
Fats 13.1g 30.74g 27%
Vitamin B2 0.46mg 0.17mg 22%
Saturated fat 7.76g 3.33g 20%
Caffeine 78mg 20%
Phosphorus 728mg 860mg 19%
Fiber 29.8g 34.4g 18%
Zinc 6.37mg 4.58mg 16%
Calories 220kcal 486kcal 13%
Vitamin B6 0.118mg 9%
Carbs 58.3g 42.12g 5%
Vitamin B5 0.254mg 5%
Monounsaturated fat 4.39g 2.309g 5%
Folate 32µg 49µg 4%
Vitamin E 0.1mg 0.5mg 3%
Protein 18.1g 16.54g 3%
Vitamin C 0mg 1.6mg 2%
Vitamin K 2.4µg 2%
Choline 11.4mg 2%
Net carbs 28.5g 7.72g N/A
Sugar 1.76g N/A
Sodium 19mg 16mg 0%
Trans fat 0.14g N/A
Tryptophan 0.271mg 0.436mg 0%
Threonine 0.716mg 0.709mg 0%
Isoleucine 0.701mg 0.801mg 0%
Leucine 1.097mg 1.371mg 0%
Lysine 0.907mg 0.97mg 0%
Methionine 0.187mg 0.588mg 0%
Phenylalanine 0.869mg 1.016mg 0%
Valine 1.086mg 0.95mg 0%
Histidine 0.312mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more CarbsCarbs +38.4%
Contains more OtherOther +62.5%
Contains more FatsFats +134.7%
Contains more WaterWater +114.8%
~equal in Protein ~16.54g

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains more Mono. FatMonounsaturated fat +90.1%
Contains less Sat. FatSaturated fat -57.1%
Contains more Poly. FatPolyunsaturated fat +5534.5%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.