Cocoa bean vs. Yam — In-Depth Nutrition Comparison
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What are the differences between cocoa bean and yam?
- Cocoa bean is richer than yam in copper, iron, manganese, magnesium, fiber, phosphorus, zinc, potassium, and vitamin B2.
- Cocoa bean's daily need coverage for copper is 381% more.
- Cocoa bean has 210 times more saturated fat than yam. While cocoa bean has 7.76g of saturated fat, yam has only 0.037g.
We used Cocoa, dry powder, unsweetened, processed with alkali and Yam, raw types in this article.
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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.
| Contains more MagnesiumMagnesium | +2166.7% |
| Contains more CalciumCalcium | +552.9% |
| Contains more PotassiumPotassium | +207.5% |
| Contains more IronIron | +2774.1% |
| Contains more CopperCopper | +1926.4% |
| Contains more ZincZinc | +2554.2% |
| Contains more PhosphorusPhosphorus | +1223.6% |
| Contains more ManganeseManganese | +841.3% |
| Contains more SeleniumSelenium | +1785.7% |
| Contains less SodiumSodium | -52.6% |
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.
| Contains more Vitamin B2Vitamin B2 | +1337.5% |
| Contains more Vitamin B3Vitamin B3 | +334.8% |
| Contains more FolateFolate | +39.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +250% |
| Contains more Vitamin B5Vitamin B5 | +23.6% |
| Contains more Vitamin B6Vitamin B6 | +148.3% |
| Contains more CholineCholine | +44.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.1 g
Fats:
13.1 g
Carbs:
58.3 g
Water:
2.7 g
Other:
7.8 g
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
| Contains more ProteinProtein | +1083% |
| Contains more FatsFats | +7605.9% |
| Contains more CarbsCarbs | +109.1% |
| Contains more OtherOther | +851.2% |
| Contains more WaterWater | +2477.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.76 g
Monounsaturated fat:
Mono. Fat
4.39 g
Polyunsaturated fat:
Poly. Fat
0.42 g
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.076 g
| Contains more Mono. FatMonounsaturated fat | +73066.7% |
| Contains more Poly. FatPolyunsaturated fat | +452.6% |
| Contains less Sat. FatSaturated fat | -99.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 3.607mg | 0.178mg | 381% |
| Iron | 15.52mg | 0.54mg | 187% |
| Manganese | 3.737mg | 0.397mg | 145% |
| Magnesium | 476mg | 21mg | 108% |
| Fiber | 29.8g | 4.1g | 103% |
| Phosphorus | 728mg | 55mg | 96% |
| Zinc | 6.37mg | 0.24mg | 56% |
| Potassium | 2509mg | 816mg | 50% |
| Saturated fat | 7.76g | 0.037g | 35% |
| Vitamin B2 | 0.46mg | 0.032mg | 33% |
| Protein | 18.1g | 1.53g | 33% |
| Selenium | 13.2µg | 0.7µg | 23% |
| Fats | 13.1g | 0.17g | 20% |
| Caffeine | 78mg | 0mg | 20% |
| Vitamin C | 0mg | 17.1mg | 19% |
| Vitamin B6 | 0.118mg | 0.293mg | 13% |
| Vitamin B3 | 2.4mg | 0.552mg | 12% |
| Monounsaturated fat | 4.39g | 0.006g | 11% |
| Carbs | 58.3g | 27.88g | 10% |
| Calcium | 111mg | 17mg | 9% |
| Calories | 220kcal | 118kcal | 5% |
| Vitamin E | 0.1mg | 0.35mg | 2% |
| Polyunsaturated fat | 0.42g | 0.076g | 2% |
| Folate | 32µg | 23µg | 2% |
| Vitamin B5 | 0.254mg | 0.314mg | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Choline | 11.4mg | 16.5mg | 1% |
| Net carbs | 28.5g | 23.78g | N/A |
| Sugar | 1.76g | 0.5g | N/A |
| Sodium | 19mg | 9mg | 0% |
| Vitamin B1 | 0.11mg | 0.112mg | 0% |
| Vitamin K | 2.4µg | 2.3µg | 0% |
| Tryptophan | 0.271mg | 0.012mg | 0% |
| Threonine | 0.716mg | 0.054mg | 0% |
| Isoleucine | 0.701mg | 0.052mg | 0% |
| Leucine | 1.097mg | 0.096mg | 0% |
| Lysine | 0.907mg | 0.059mg | 0% |
| Methionine | 0.187mg | 0.021mg | 0% |
| Phenylalanine | 0.869mg | 0.071mg | 0% |
| Valine | 1.086mg | 0.062mg | 0% |
| Histidine | 0.312mg | 0.034mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
343%
26%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 1.26g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 7.723g)
Which food is cheaper?
Yam is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Cocoa bean is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Cocoa bean is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.