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).

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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

White bread

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.

Cocoa bean

White bread

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

All nutrients comparison - raw data values

Nutrient			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