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  6. Cocoa bean vs. Wasabi

Cocoa bean vs. Wasabi — In-Depth Nutrition Comparison

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What are the main differences between Cocoa bean and Wasabi?

  • Cocoa bean is richer in Copper, Iron, Manganese, Magnesium, Phosphorus, Fiber, Potassium, Zinc, and Vitamin B2, yet Wasabi is richer in Vitamin C.
  • Cocoa bean's daily need coverage for Copper is 384% higher.
  • Cocoa bean has 15 times more Iron than Wasabi. Cocoa bean has 15.52mg of Iron, while Wasabi has 1.03mg.

We used Cocoa, dry powder, unsweetened, processed with alkali and Wasabi, root, raw types in this comparison.

Infographic

Cocoa bean vs Wasabi 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.
Cocoa bean
Cocoa bean
8
:
2
Wasabi
Wasabi
Contains more Iron +1406.8%
Contains more Magnesium +589.9%
Contains more Phosphorus +810%
Contains more Potassium +341.7%
Contains more Zinc +293.2%
Contains more Copper +2227.1%
Contains more Manganese +855.8%
Contains more Calcium +15.3%
Contains less Sodium -10.5%
Cocoa bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 582% 340% 312% 222% 3% 174% 1203% 488% 72%
Wasabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 39% 50% 35% 51% 3% 45% 52% 51% 0%
Contains more Iron +1406.8%
Contains more Magnesium +589.9%
Contains more Phosphorus +810%
Contains more Potassium +341.7%
Contains more Zinc +293.2%
Contains more Copper +2227.1%
Contains more Manganese +855.8%
Contains more Calcium +15.3%
Contains less Sodium -10.5%

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.
Cocoa bean
Cocoa bean
6
:
4
Wasabi
Wasabi
Contains more Vitamin B2 +303.5%
Contains more Vitamin B3 +223%
Contains more Vitamin B5 +25.1%
Contains more Folate +77.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +19.1%
Contains more Vitamin B6 +132.2%
Cocoa bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 28% 107% 45% 16% 28% 24% 0% 6%
Wasabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 140% 33% 27% 14% 13% 64% 14% 0% 0%
Contains more Vitamin B2 +303.5%
Contains more Vitamin B3 +223%
Contains more Vitamin B5 +25.1%
Contains more Folate +77.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +19.1%
Contains more Vitamin B6 +132.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cocoa bean
Cocoa bean
4
:
1
Wasabi
Wasabi
Contains more Protein +277.1%
Contains more Fats +1979.4%
Contains more Carbs +147.7%
Contains more Other +306.3%
Contains more Water +2459.6%
Cocoa bean
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
Wasabi
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Contains more Protein +277.1%
Contains more Fats +1979.4%
Contains more Carbs +147.7%
Contains more Other +306.3%
Contains more Water +2459.6%

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 Wasabi
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Wasabi Opinion
Net carbs 28.5g 15.74g Cocoa bean
Protein 18.1g 4.8g Cocoa bean
Fats 13.1g 0.63g Cocoa bean
Carbs 58.3g 23.54g Cocoa bean
Calories 220kcal 109kcal Cocoa bean
Sugar 1.76g Wasabi
Fiber 29.8g 7.8g Cocoa bean
Calcium 111mg 128mg Wasabi
Iron 15.52mg 1.03mg Cocoa bean
Magnesium 476mg 69mg Cocoa bean
Phosphorus 728mg 80mg Cocoa bean
Potassium 2509mg 568mg Cocoa bean
Sodium 19mg 17mg Wasabi
Zinc 6.37mg 1.62mg Cocoa bean
Copper 3.607mg 0.155mg Cocoa bean
Manganese 3.737mg 0.391mg Cocoa bean
Selenium 13.2µg Cocoa bean
Vitamin A 0IU 35IU Wasabi
Vitamin A RAE 0µg 2µg Wasabi
Vitamin E 0.1mg Cocoa bean
Vitamin C 0mg 41.9mg Wasabi
Vitamin B1 0.11mg 0.131mg Wasabi
Vitamin B2 0.46mg 0.114mg Cocoa bean
Vitamin B3 2.4mg 0.743mg Cocoa bean
Vitamin B5 0.254mg 0.203mg Cocoa bean
Vitamin B6 0.118mg 0.274mg Wasabi
Folate 32µg 18µg Cocoa bean
Vitamin K 2.4µg Cocoa bean
Tryptophan 0.271mg Cocoa bean
Threonine 0.716mg Cocoa bean
Isoleucine 0.701mg Cocoa bean
Leucine 1.097mg Cocoa bean
Lysine 0.907mg Cocoa bean
Methionine 0.187mg Cocoa bean
Phenylalanine 0.869mg Cocoa bean
Valine 1.086mg Cocoa bean
Histidine 0.312mg Cocoa bean
Saturated Fat 7.76g Wasabi
Monounsaturated Fat 4.39g Cocoa bean
Polyunsaturated fat 0.42g Cocoa bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa bean Wasabi
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
21%
Cocoa bean
25%
Wasabi
Minerals Daily Need Coverage Score
343%
Cocoa bean
36%
Wasabi

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 1.76g)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Wasabi
Wasabi is lower in Saturated Fat (difference - 7.76g)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $1)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 41)
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. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/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.