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Cocoa bean vs. Tomato — In-Depth Nutrition Comparison

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A recap on differences between cocoa bean and tomatoes

  • Cocoa bean is higher than tomatoes in copper, iron, manganese, fiber, magnesium, phosphorus, potassium, zinc, and vitamin B2.
  • Cocoa bean covers your daily copper needs 394% more than tomatoes.
  • Cocoa bean contains 277 times more saturated fat than tomatoes. While cocoa bean contains 7.76g of saturated fat, tomatoes contain only 0.028g.

Food varieties used in this article are Cocoa, dry powder, unsweetened, processed with alkali and Tomatoes, red, ripe, raw, year round average.

Infographic

Cocoa bean vs Tomato 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%
Tomato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more MagnesiumMagnesium +4227.3%
Contains more CalciumCalcium +1010%
Contains more PotassiumPotassium +958.6%
Contains more IronIron +5648.1%
Contains more CopperCopper +6013.6%
Contains more ZincZinc +3647.1%
Contains more PhosphorusPhosphorus +2933.3%
Contains more ManganeseManganese +3178.1%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -73.7%

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%
Tomato
4
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 46% 14% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin B1Vitamin B1 +197.3%
Contains more Vitamin B2Vitamin B2 +2321.1%
Contains more Vitamin B3Vitamin B3 +304%
Contains more Vitamin B5Vitamin B5 +185.4%
Contains more Vitamin B6Vitamin B6 +47.5%
Contains more FolateFolate +113.3%
Contains more CholineCholine +70.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +440%
Contains more Vitamin KVitamin K +229.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Tomato
1
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +1956.8%
Contains more FatsFats +6450%
Contains more CarbsCarbs +1398.7%
Contains more OtherOther +1429.4%
Contains more WaterWater +3400.7%

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
Tomato
1
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated fat +14061.3%
Contains more Poly. FatPolyunsaturated fat +406%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cocoa bean Tomato
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cocoa bean Tomato DV% diff.
Copper 3.607mg 0.059mg 394%
Iron 15.52mg 0.27mg 191%
Manganese 3.737mg 0.114mg 158%
Fiber 29.8g 1.2g 114%
Magnesium 476mg 11mg 111%
Phosphorus 728mg 24mg 101%
Potassium 2509mg 237mg 67%
Zinc 6.37mg 0.17mg 56%
Saturated fat 7.76g 0.028g 35%
Vitamin B2 0.46mg 0.019mg 34%
Protein 18.1g 0.88g 34%
Selenium 13.2µg 0µg 24%
Caffeine 78mg 0mg 20%
Fats 13.1g 0.2g 20%
Carbs 58.3g 3.89g 18%
Vitamin C 0mg 13.7mg 15%
Monounsaturated fat 4.39g 0.031g 11%
Vitamin B3 2.4mg 0.594mg 11%
Calories 220kcal 18kcal 10%
Calcium 111mg 10mg 10%
Vitamin B1 0.11mg 0.037mg 6%
Vitamin A 0µg 42µg 5%
Vitamin K 2.4µg 7.9µg 5%
Folate 32µg 15µg 4%
Vitamin E 0.1mg 0.54mg 3%
Vitamin B5 0.254mg 0.089mg 3%
Vitamin B6 0.118mg 0.08mg 3%
Fructose 1.37g 2%
Polyunsaturated fat 0.42g 0.083g 2%
Choline 11.4mg 6.7mg 1%
Sodium 19mg 5mg 1%
Net carbs 28.5g 2.69g N/A
Sugar 1.76g 2.63g N/A
Tryptophan 0.271mg 0.006mg 0%
Threonine 0.716mg 0.027mg 0%
Isoleucine 0.701mg 0.018mg 0%
Leucine 1.097mg 0.025mg 0%
Lysine 0.907mg 0.027mg 0%
Methionine 0.187mg 0.006mg 0%
Phenylalanine 0.869mg 0.027mg 0%
Valine 1.086mg 0.018mg 0%
Histidine 0.312mg 0.014mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa bean Tomato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Cocoa bean
12%
Tomato
Minerals Daily Need Coverage Score
343%
Cocoa bean
9%
Tomato

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Tomato
Tomato is lower in Saturated fat (difference - 7.732g)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $2.2)
Which food is lower in Sugar?
Cocoa bean
Cocoa bean is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.