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  6. Cocoa bean vs. Flax seeds

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

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What are the main differences between cocoa bean and flax seeds?

  • Cocoa bean is richer in copper, iron, manganese, potassium, vitamin B2, and magnesium, yet flax seeds are richer in vitamin B1, vitamin B6, and selenium.
  • Cocoa bean's daily need coverage for copper is 265% higher.
  • Cocoa bean has 3 times more potassium than flax seeds. Cocoa bean has 2509mg of potassium, while flax seeds have 813mg.
  • Flax seeds contain less saturated fat.

We used Cocoa, dry powder, unsweetened, processed with alkali and Seeds, flaxseed types in this comparison.

Infographic

Cocoa bean vs Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more MagnesiumMagnesium +21.4%
Contains more PotassiumPotassium +208.6%
Contains more IronIron +170.9%
Contains more CopperCopper +195.7%
Contains more ZincZinc +46.8%
Contains more PhosphorusPhosphorus +13.4%
Contains less SodiumSodium -36.7%
Contains more ManganeseManganese +50.6%
Contains more CalciumCalcium +129.7%
Contains more SeleniumSelenium +92.4%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin B2Vitamin B2 +185.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +210%
Contains more Vitamin B1Vitamin B1 +1394.5%
Contains more Vitamin B3Vitamin B3 +28.3%
Contains more Vitamin B5Vitamin B5 +287.8%
Contains more Vitamin B6Vitamin B6 +300.8%
Contains more Vitamin KVitamin K +79.2%
Contains more FolateFolate +171.9%
Contains more CholineCholine +590.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Flax seeds DV% diff.
Copper 3.607mg 1.22mg 265%
Polyunsaturated fat 0.42g 28.73g 189%
Vitamin B1 0.11mg 1.644mg 128%
Iron 15.52mg 5.73mg 122%
Manganese 3.737mg 2.482mg 55%
Potassium 2509mg 813mg 50%
Fats 13.1g 42.16g 45%
Vitamin B6 0.118mg 0.473mg 27%
Vitamin B2 0.46mg 0.161mg 23%
Selenium 13.2µg 25.4µg 22%
Caffeine 78mg 0mg 20%
Magnesium 476mg 392mg 20%
Saturated fat 7.76g 3.663g 19%
Zinc 6.37mg 4.34mg 18%
Calories 220kcal 534kcal 16%
Vitamin B5 0.254mg 0.985mg 15%
Calcium 111mg 255mg 14%
Folate 32µg 87µg 14%
Phosphorus 728mg 642mg 12%
Choline 11.4mg 78.7mg 12%
Fiber 29.8g 27.3g 10%
Carbs 58.3g 28.88g 10%
Monounsaturated fat 4.39g 7.527g 8%
Vitamin B3 2.4mg 3.08mg 4%
Vitamin K 2.4µg 4.3µg 2%
Vitamin C 0mg 0.6mg 1%
Vitamin E 0.1mg 0.31mg 1%
Protein 18.1g 18.29g 0%
Net carbs 28.5g 1.58g N/A
Sugar 1.76g 1.55g N/A
Sodium 19mg 30mg 0%
Tryptophan 0.271mg 0.297mg 0%
Threonine 0.716mg 0.766mg 0%
Isoleucine 0.701mg 0.896mg 0%
Leucine 1.097mg 1.235mg 0%
Lysine 0.907mg 0.862mg 0%
Methionine 0.187mg 0.37mg 0%
Phenylalanine 0.869mg 0.957mg 0%
Valine 1.086mg 1.072mg 0%
Histidine 0.312mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g 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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more CarbsCarbs +101.9%
Contains more OtherOther +110.2%
Contains more FatsFats +221.8%
Contains more WaterWater +157.8%
~equal in Protein ~18.29g

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -52.8%
Contains more Mono. FatMonounsaturated fat +71.5%
Contains more Poly. FatPolyunsaturated fat +6740.5%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.