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  6. Cocoa bean vs. Walnut

Cocoa bean vs. Walnut — In-Depth Nutrition Comparison

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Differences between cocoa bean and walnut

  • Cocoa bean has more copper, iron, fiber, magnesium, potassium, phosphorus, zinc, and vitamin B2, while walnut has more vitamin B6 and vitamin B1.
  • Cocoa bean's daily need coverage for copper is 225% higher.
  • Walnut contains 6 times less potassium than cocoa bean. Cocoa bean contains 2509mg of potassium, while walnut contains 441mg.

The food types used in this comparison are Cocoa, dry powder, unsweetened, processed with alkali and Nuts, walnuts, english.

Infographic

Cocoa bean vs Walnut 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%
Walnut
Walnut
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more MagnesiumMagnesium +201.3%
Contains more CalciumCalcium +13.3%
Contains more PotassiumPotassium +468.9%
Contains more IronIron +433.3%
Contains more CopperCopper +127.4%
Contains more ZincZinc +106.1%
Contains more PhosphorusPhosphorus +110.4%
Contains more SeleniumSelenium +169.4%
Contains less SodiumSodium -89.5%
~equal in Manganese ~3.414mg

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%
Walnut
Walnut
9
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin B2Vitamin B2 +206.7%
Contains more Vitamin B3Vitamin B3 +113.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +210%
Contains more Vitamin B5Vitamin B5 +124.4%
Contains more Vitamin B6Vitamin B6 +355.1%
Contains more Vitamin KVitamin K +12.5%
Contains more FolateFolate +206.3%
Contains more CholineCholine +243.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Walnut DV% diff.
Polyunsaturated fat 0.42g 47.174g 312%
Copper 3.607mg 1.586mg 225%
Iron 15.52mg 2.91mg 158%
Fiber 29.8g 6.7g 92%
Fats 13.1g 65.21g 80%
Magnesium 476mg 158mg 76%
Potassium 2509mg 441mg 61%
Phosphorus 728mg 346mg 55%
Vitamin B6 0.118mg 0.537mg 32%
Zinc 6.37mg 3.09mg 30%
Vitamin B2 0.46mg 0.15mg 24%
Calories 220kcal 654kcal 22%
Caffeine 78mg 0mg 20%
Vitamin B1 0.11mg 0.341mg 19%
Folate 32µg 98µg 17%
Selenium 13.2µg 4.9µg 15%
Carbs 58.3g 13.71g 15%
Manganese 3.737mg 3.414mg 14%
Monounsaturated fat 4.39g 8.933g 11%
Vitamin B3 2.4mg 1.125mg 8%
Saturated fat 7.76g 6.126g 7%
Vitamin B5 0.254mg 0.57mg 6%
Protein 18.1g 15.23g 6%
Choline 11.4mg 39.2mg 5%
Vitamin E 0.1mg 0.7mg 4%
Sodium 19mg 2mg 1%
Vitamin C 0mg 1.3mg 1%
Calcium 111mg 98mg 1%
Net carbs 28.5g 7.01g N/A
Sugar 1.76g 2.61g N/A
Starch 0.06g 0%
Vitamin A 0µg 1µg 0%
Vitamin K 2.4µg 2.7µg 0%
Tryptophan 0.271mg 0.17mg 0%
Threonine 0.716mg 0.596mg 0%
Isoleucine 0.701mg 0.625mg 0%
Leucine 1.097mg 1.17mg 0%
Lysine 0.907mg 0.424mg 0%
Methionine 0.187mg 0.236mg 0%
Phenylalanine 0.869mg 0.711mg 0%
Valine 1.086mg 0.753mg 0%
Histidine 0.312mg 0.391mg 0%
Fructose 0.09g 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
Walnut
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more ProteinProtein +18.8%
Contains more CarbsCarbs +325.2%
Contains more OtherOther +338.2%
Contains more FatsFats +397.8%
Contains more WaterWater +50.7%

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
Walnut
Walnut
3
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -21.1%
Contains more Mono. FatMonounsaturated fat +103.5%
Contains more Poly. FatPolyunsaturated fat +11131.9%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.