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  6. Cocoa bean vs. Watercress

Cocoa bean vs. Watercress — In-Depth Nutrition Comparison

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What are the differences between cocoa bean and watercress?

  • Cocoa bean is higher in copper, iron, manganese, fiber, magnesium, phosphorus, potassium, and zinc, yet watercress is higher in vitamin K and vitamin A.
  • Cocoa bean's daily need coverage for copper is 392% more.
  • Cocoa bean has 78 times more iron than watercress. While cocoa bean has 15.52mg of iron, watercress has only 0.2mg.

We used Cocoa, dry powder, unsweetened, processed with alkali and Watercress, raw types in this article.

Infographic

Cocoa bean vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +2166.7%
Contains more PotassiumPotassium +660.3%
Contains more IronIron +7660%
Contains more CopperCopper +4584.4%
Contains more ZincZinc +5690.9%
Contains more PhosphorusPhosphorus +1113.3%
Contains less SodiumSodium -53.7%
Contains more ManganeseManganese +1431.6%
Contains more SeleniumSelenium +1366.7%
~equal in Calcium ~120mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +22.2%
Contains more Vitamin B2Vitamin B2 +283.3%
Contains more Vitamin B3Vitamin B3 +1100%
Contains more FolateFolate +255.6%
Contains more CholineCholine +26.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B5Vitamin B5 +22%
Contains more Vitamin KVitamin K +10316.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.129mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Watercress DV% diff.
Copper 3.607mg 0.077mg 392%
Vitamin K 2.4µg 250µg 206%
Iron 15.52mg 0.2mg 192%
Manganese 3.737mg 0.244mg 152%
Fiber 29.8g 0.5g 117%
Magnesium 476mg 21mg 108%
Phosphorus 728mg 60mg 95%
Potassium 2509mg 330mg 64%
Zinc 6.37mg 0.11mg 57%
Vitamin C 0mg 43mg 48%
Saturated fat 7.76g 0.027g 35%
Protein 18.1g 2.3g 32%
Vitamin B2 0.46mg 0.12mg 26%
Selenium 13.2µg 0.9µg 22%
Fats 13.1g 0.1g 20%
Caffeine 78mg 0mg 20%
Carbs 58.3g 1.29g 19%
Vitamin A 0µg 160µg 18%
Vitamin B3 2.4mg 0.2mg 14%
Monounsaturated fat 4.39g 0.008g 11%
Calories 220kcal 11kcal 10%
Vitamin E 0.1mg 1mg 6%
Folate 32µg 9µg 6%
Polyunsaturated fat 0.42g 0.035g 3%
Vitamin B1 0.11mg 0.09mg 2%
Vitamin B6 0.118mg 0.129mg 1%
Calcium 111mg 120mg 1%
Vitamin B5 0.254mg 0.31mg 1%
Sodium 19mg 41mg 1%
Net carbs 28.5g 0.79g N/A
Sugar 1.76g 0.2g N/A
Choline 11.4mg 9mg 0%
Tryptophan 0.271mg 0.03mg 0%
Threonine 0.716mg 0.133mg 0%
Isoleucine 0.701mg 0.093mg 0%
Leucine 1.097mg 0.166mg 0%
Lysine 0.907mg 0.134mg 0%
Methionine 0.187mg 0.02mg 0%
Phenylalanine 0.869mg 0.114mg 0%
Valine 1.086mg 0.137mg 0%
Histidine 0.312mg 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +687%
Contains more FatsFats +13000%
Contains more CarbsCarbs +4419.4%
Contains more OtherOther +550%
Contains more WaterWater +3422.6%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +54775%
Contains more Poly. FatPolyunsaturated fat +1100%
Contains less Sat. FatSaturated fat -99.7%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.