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  6. Cocoa bean vs. Vegetable

Cocoa bean vs. Vegetable — In-Depth Nutrition Comparison

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Significant differences between cocoa bean and vegetable

  • Cocoa bean has more copper, iron, manganese, magnesium, fiber, phosphorus, potassium, and zinc; however, vegetable is richer in vitamin A.
  • Cocoa bean covers your daily copper needs 392% more than vegetable.
  • Vegetable has 250 times less saturated fat than cocoa bean. Cocoa bean has 7.76g of saturated fat, while vegetable has 0.031g.

Specific food types used in this comparison are Cocoa, dry powder, unsweetened, processed with alkali and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Cocoa bean vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +2063.6%
Contains more CalciumCalcium +344%
Contains more PotassiumPotassium +1384.6%
Contains more IronIron +1792.7%
Contains more CopperCopper +4245.8%
Contains more ZincZinc +1200%
Contains more PhosphorusPhosphorus +1327.5%
Contains less SodiumSodium -45.7%
Contains more ManganeseManganese +886%
Contains more SeleniumSelenium +4300%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin B1Vitamin B1 +54.9%
Contains more Vitamin B2Vitamin B2 +283.3%
Contains more Vitamin B3Vitamin B3 +182%
Contains more Vitamin B5Vitamin B5 +68.2%
Contains more Vitamin B6Vitamin B6 +59.5%
Contains more FolateFolate +68.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +280%
Contains more Vitamin KVitamin K +879.2%
Contains more CholineCholine +111.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Vegetable DV% diff.
Copper 3.607mg 0.083mg 392%
Iron 15.52mg 0.82mg 184%
Manganese 3.737mg 0.379mg 146%
Magnesium 476mg 22mg 108%
Fiber 29.8g 4.4g 102%
Phosphorus 728mg 51mg 97%
Potassium 2509mg 169mg 69%
Zinc 6.37mg 0.49mg 53%
Saturated fat 7.76g 0.031g 35%
Protein 18.1g 2.86g 30%
Vitamin B2 0.46mg 0.12mg 26%
Vitamin A 0µg 214µg 24%
Selenium 13.2µg 0.3µg 23%
Caffeine 78mg 0mg 20%
Fats 13.1g 0.15g 20%
Vitamin K 2.4µg 23.5µg 18%
Carbs 58.3g 13.09g 15%
Monounsaturated fat 4.39g 0.01g 11%
Vitamin B3 2.4mg 0.851mg 10%
Calcium 111mg 25mg 9%
Calories 220kcal 65kcal 8%
Vitamin C 0mg 3.2mg 4%
Vitamin B1 0.11mg 0.071mg 3%
Folate 32µg 19µg 3%
Vitamin B6 0.118mg 0.074mg 3%
Polyunsaturated fat 0.42g 0.072g 2%
Vitamin E 0.1mg 0.38mg 2%
Choline 11.4mg 24.1mg 2%
Vitamin B5 0.254mg 0.151mg 2%
Sodium 19mg 35mg 1%
Net carbs 28.5g 8.69g N/A
Sugar 1.76g 3.12g N/A
Tryptophan 0.271mg 0.029mg 0%
Threonine 0.716mg 0.115mg 0%
Isoleucine 0.701mg 0.139mg 0%
Leucine 1.097mg 0.19mg 0%
Lysine 0.907mg 0.17mg 0%
Methionine 0.187mg 0.034mg 0%
Phenylalanine 0.869mg 0.12mg 0%
Valine 1.086mg 0.149mg 0%
Histidine 0.312mg 0.073mg 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% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +532.9%
Contains more FatsFats +8633.3%
Contains more CarbsCarbs +345.4%
Contains more OtherOther +1064.2%
Contains more WaterWater +2982.6%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +43800%
Contains more Poly. FatPolyunsaturated fat +483.3%
Contains less Sat. FatSaturated fat -99.6%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.