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  6. Cocoa bean vs. White bread

Cocoa bean vs. White bread — In-Depth Nutrition Comparison

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A recap on differences between cocoa bean and white bread

  • Cocoa bean is higher in copper, iron, manganese, fiber, magnesium, phosphorus, potassium, and zinc, yet white bread is higher in vitamin B1.
  • Cocoa bean covers your daily copper needs 390% more than white bread.
  • Cocoa bean contains 21 times more magnesium than white bread. While cocoa bean contains 476mg of magnesium, white bread contains only 23mg.
  • The amount of saturated fat in white bread is lower.

Food varieties used in this article are Cocoa, dry powder, unsweetened, processed with alkali and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Cocoa bean vs White bread 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% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +1969.6%
Contains more PotassiumPotassium +1891.3%
Contains more IronIron +329.9%
Contains more CopperCopper +3471.3%
Contains more ZincZinc +760.8%
Contains more PhosphorusPhosphorus +642.9%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +597.2%
Contains more CalciumCalcium +29.7%
Contains more SeleniumSelenium +66.7%

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%
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin B2Vitamin B2 +89.3%
Contains more Vitamin B6Vitamin B6 +35.6%
Contains more Vitamin KVitamin K +1100%
Contains more Vitamin EVitamin E +120%
Contains more Vitamin B1Vitamin B1 +384.5%
Contains more Vitamin B3Vitamin B3 +99.2%
Contains more Vitamin B5Vitamin B5 +111%
Contains more FolateFolate +246.9%
Contains more CholineCholine +28.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +104.5%
Contains more FatsFats +293.4%
Contains more CarbsCarbs +18%
Contains more OtherOther +293.9%
Contains more WaterWater +1248.9%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains more Mono. FatMonounsaturated fat +632.9%
Contains less Sat. FatSaturated fat -91%
Contains more Poly. FatPolyunsaturated fat +281.4%

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 White bread
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium 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 White bread DV% diff.
Copper 3.607mg 0.101mg 390%
Iron 15.52mg 3.61mg 149%
Manganese 3.737mg 0.536mg 139%
Fiber 29.8g 2.7g 108%
Magnesium 476mg 23mg 108%
Phosphorus 728mg 98mg 90%
Potassium 2509mg 126mg 70%
Zinc 6.37mg 0.74mg 51%
Vitamin B1 0.11mg 0.533mg 35%
Saturated fat 7.76g 0.698g 32%
Folate 32µg 111µg 20%
Sodium 19mg 490mg 20%
Caffeine 78mg 0mg 20%
Protein 18.1g 8.85g 19%
Vitamin B2 0.46mg 0.243mg 17%
Selenium 13.2µg 22µg 16%
Starch 37.17g 15%
Fats 13.1g 3.33g 15%
Vitamin B3 2.4mg 4.78mg 15%
Monounsaturated fat 4.39g 0.599g 9%
Polyunsaturated fat 0.42g 1.602g 8%
Vitamin B5 0.254mg 0.536mg 6%
Fructose 2.43g 3%
Calcium 111mg 144mg 3%
Carbs 58.3g 49.42g 3%
Calories 220kcal 266kcal 2%
Vitamin K 2.4µg 0.2µg 2%
Vitamin B6 0.118mg 0.087mg 2%
Vitamin E 0.1mg 0.22mg 1%
Choline 11.4mg 14.6mg 1%
Net carbs 28.5g 46.72g N/A
Sugar 1.76g 5.67g N/A
Trans fat 0.027g N/A
Tryptophan 0.271mg 0%
Threonine 0.716mg 0%
Isoleucine 0.701mg 0%
Leucine 1.097mg 0%
Lysine 0.907mg 0%
Methionine 0.187mg 0%
Phenylalanine 0.869mg 0%
Valine 1.086mg 0%
Histidine 0.312mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa bean White bread
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
33%
White bread
Minerals Daily Need Coverage Score
343%
Cocoa bean
56%
White bread

Comparison summary

Which food is lower in Saturated fat?
White bread
White bread is lower in Saturated fat (difference - 7.062g)
Which food is cheaper?
White bread
White bread is cheaper (difference - $2.6)
Which food is lower in Sugar?
Cocoa bean
Cocoa bean is lower in Sugar (difference - 3.91g)
Which food contains less Sodium?
Cocoa bean
Cocoa bean contains less Sodium (difference - 471mg)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 73)
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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.