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  6. Cocoa bean vs. Yardlong bean (Asparagus bean) raw

Cocoa bean vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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A recap on differences between cocoa bean and yardlong bean (Asparagus bean) raw

  • Cocoa bean is higher than yardlong bean (Asparagus bean) raw in copper, iron, manganese, magnesium, phosphorus, potassium, zinc, vitamin B2, and selenium.
  • Cocoa bean covers your daily copper needs 395% more than yardlong bean (Asparagus bean) raw.
  • Cocoa bean contains 74 times more saturated fat than yardlong bean (Asparagus bean) raw. While cocoa bean contains 7.76g of saturated fat, yardlong bean (Asparagus bean) raw contains only 0.105g.

Food varieties used in this article are Cocoa, dry powder, unsweetened, processed with alkali and Yardlong bean, raw.

Infographic

Cocoa bean vs Yardlong bean (Asparagus bean) raw 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more MagnesiumMagnesium +981.8%
Contains more CalciumCalcium +122%
Contains more PotassiumPotassium +945.4%
Contains more IronIron +3202.1%
Contains more CopperCopper +7414.6%
Contains more ZincZinc +1621.6%
Contains more PhosphorusPhosphorus +1133.9%
Contains more ManganeseManganese +1722.9%
Contains more SeleniumSelenium +780%
Contains less SodiumSodium -78.9%

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +318.2%
Contains more Vitamin B3Vitamin B3 +485.4%
Contains more Vitamin B5Vitamin B5 +361.8%
Contains more Vitamin B6Vitamin B6 +391.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +93.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.107mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Yardlong bean (Asparagus bean) raw DV% diff.
Copper 3.607mg 0.048mg 395%
Iron 15.52mg 0.47mg 188%
Manganese 3.737mg 0.205mg 154%
Fiber 29.8g 119%
Magnesium 476mg 44mg 103%
Phosphorus 728mg 59mg 96%
Potassium 2509mg 240mg 67%
Zinc 6.37mg 0.37mg 55%
Saturated fat 7.76g 0.105g 35%
Protein 18.1g 2.8g 31%
Vitamin B2 0.46mg 0.11mg 27%
Selenium 13.2µg 1.5µg 21%
Vitamin C 0mg 18.8mg 21%
Fats 13.1g 0.4g 20%
Caffeine 78mg 20%
Carbs 58.3g 8.35g 17%
Vitamin B3 2.4mg 0.41mg 12%
Monounsaturated fat 4.39g 0.036g 11%
Calories 220kcal 47kcal 9%
Folate 32µg 62µg 8%
Vitamin B6 0.118mg 0.024mg 7%
Calcium 111mg 50mg 6%
Vitamin A 0µg 43µg 5%
Vitamin B5 0.254mg 0.055mg 4%
Polyunsaturated fat 0.42g 0.169g 2%
Choline 11.4mg 2%
Vitamin K 2.4µg 2%
Vitamin E 0.1mg 1%
Sodium 19mg 4mg 1%
Net carbs 28.5g 8.35g N/A
Sugar 1.76g N/A
Vitamin B1 0.11mg 0.107mg 0%
Tryptophan 0.271mg 0.032mg 0%
Threonine 0.716mg 0.104mg 0%
Isoleucine 0.701mg 0.15mg 0%
Leucine 1.097mg 0.2mg 0%
Lysine 0.907mg 0.184mg 0%
Methionine 0.187mg 0.04mg 0%
Phenylalanine 0.869mg 0.154mg 0%
Valine 1.086mg 0.162mg 0%
Histidine 0.312mg 0.09mg 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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +546.4%
Contains more FatsFats +3175%
Contains more CarbsCarbs +598.2%
Contains more OtherOther +1200%
Contains more WaterWater +3153.7%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +12094.4%
Contains more Poly. FatPolyunsaturated fat +148.5%
Contains less Sat. FatSaturated fat -98.6%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.