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  6. Cocoa bean vs. Spinach raw

Cocoa bean vs. Spinach raw — In-Depth Nutrition Comparison

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Summary of differences between cocoa bean and spinach raw

  • Cocoa bean has more copper, iron, manganese, fiber, phosphorus, magnesium, potassium, and zinc; however, spinach raw is higher in vitamin K and vitamin A.
  • Spinach raw covers your daily need for vitamin K, 400% more than cocoa bean.
  • Cocoa bean has 28 times more copper than spinach raw. While cocoa bean has 3.607mg of copper, spinach raw has only 0.13mg.

These are the specific foods used in this comparison Cocoa, dry powder, unsweetened, processed with alkali and Spinach, raw.

Infographic

Cocoa bean vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more MagnesiumMagnesium +502.5%
Contains more CalciumCalcium +12.1%
Contains more PotassiumPotassium +349.6%
Contains more IronIron +472.7%
Contains more CopperCopper +2674.6%
Contains more ZincZinc +1101.9%
Contains more PhosphorusPhosphorus +1385.7%
Contains less SodiumSodium -75.9%
Contains more ManganeseManganese +316.6%
Contains more SeleniumSelenium +1220%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +41%
Contains more Vitamin B2Vitamin B2 +143.4%
Contains more Vitamin B3Vitamin B3 +231.5%
Contains more Vitamin B5Vitamin B5 +290.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1930%
Contains more Vitamin B6Vitamin B6 +65.3%
Contains more Vitamin KVitamin K +20020.8%
Contains more FolateFolate +506.3%
Contains more CholineCholine +69.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Spinach raw DV% diff.
Vitamin K 2.4µg 482.9µg 400%
Copper 3.607mg 0.13mg 386%
Iron 15.52mg 2.71mg 160%
Manganese 3.737mg 0.897mg 123%
Fiber 29.8g 2.2g 110%
Phosphorus 728mg 49mg 97%
Magnesium 476mg 79mg 95%
Potassium 2509mg 558mg 57%
Zinc 6.37mg 0.53mg 53%
Vitamin A 0µg 469µg 52%
Folate 32µg 194µg 41%
Saturated fat 7.76g 0.063g 35%
Vitamin C 0mg 28.1mg 31%
Protein 18.1g 2.86g 30%
Selenium 13.2µg 1µg 22%
Vitamin B2 0.46mg 0.189mg 21%
Caffeine 78mg 0mg 20%
Fats 13.1g 0.39g 20%
Carbs 58.3g 3.63g 18%
Vitamin E 0.1mg 2.03mg 13%
Monounsaturated fat 4.39g 0.01g 11%
Calories 220kcal 23kcal 10%
Vitamin B3 2.4mg 0.724mg 10%
Vitamin B6 0.118mg 0.195mg 6%
Vitamin B5 0.254mg 0.065mg 4%
Sodium 19mg 79mg 3%
Vitamin B1 0.11mg 0.078mg 3%
Polyunsaturated fat 0.42g 0.165g 2%
Calcium 111mg 99mg 1%
Choline 11.4mg 19.3mg 1%
Net carbs 28.5g 1.43g N/A
Sugar 1.76g 0.42g N/A
Tryptophan 0.271mg 0.039mg 0%
Threonine 0.716mg 0.122mg 0%
Isoleucine 0.701mg 0.147mg 0%
Leucine 1.097mg 0.223mg 0%
Lysine 0.907mg 0.174mg 0%
Methionine 0.187mg 0.053mg 0%
Phenylalanine 0.869mg 0.129mg 0%
Valine 1.086mg 0.161mg 0%
Histidine 0.312mg 0.064mg 0%
Fructose 0.15g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +532.9%
Contains more FatsFats +3259%
Contains more CarbsCarbs +1506.1%
Contains more OtherOther +353.5%
Contains more WaterWater +3285.2%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +43800%
Contains more Poly. FatPolyunsaturated fat +154.5%
Contains less Sat. FatSaturated fat -99.2%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.