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  6. Cocoa solids vs. Beans

Cocoa solids vs. Beans — In-Depth Nutrition Comparison

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The main differences between cocoa solids and beans

  • Cocoa solids are richer than beans in copper, iron, fiber, magnesium, phosphorus, zinc, potassium, selenium, and vitamin B2.
  • Daily need coverage for copper for cocoa solids is 398% higher.
  • Cocoa solids contain 78 times more saturated fat than beans. Cocoa solids contain 8.07g of saturated fat, while beans contain 0.103g.

Food types used in this article are Cocoa, dry powder, unsweetened and Beans, baked, canned, no salt added.

Infographic

Cocoa solids vs Beans 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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Beans
Beans
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +1459.4%
Contains more CalciumCalcium +156%
Contains more PotassiumPotassium +414.9%
Contains more IronIron +4679.3%
Contains more CopperCopper +1738.8%
Contains more ZincZinc +386.4%
Contains more PhosphorusPhosphorus +605.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +217.8%
Contains less SodiumSodium -95.2%

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% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Beans
Beans
6
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin B2Vitamin B2 +301.7%
Contains more Vitamin B3Vitamin B3 +408.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +212.5%
Contains more FolateFolate +33.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +92.3%
Contains more Vitamin B6Vitamin B6 +10.2%
Contains more CholineCholine +156.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa solids Beans DV% diff.
Copper 3.788mg 0.206mg 398%
Iron 13.86mg 0.29mg 170%
Manganese 3.837mg 167%
Fiber 37g 5.5g 126%
Magnesium 499mg 32mg 111%
Phosphorus 734mg 104mg 90%
Caffeine 230mg 0mg 58%
Zinc 6.81mg 1.4mg 49%
Potassium 1524mg 296mg 36%
Saturated fat 8.07g 0.103g 36%
Protein 19.6g 4.8g 30%
Fats 13.7g 0.4g 20%
Selenium 14.3µg 4.5µg 18%
Vitamin B2 0.241mg 0.06mg 14%
Carbs 57.9g 20.49g 12%
Vitamin B3 2.185mg 0.43mg 11%
Monounsaturated fat 4.57g 0.035g 11%
Calcium 128mg 50mg 8%
Calories 228kcal 105kcal 6%
Vitamin B1 0.078mg 0.15mg 6%
Vitamin B5 0.254mg 5%
Vitamin C 0mg 3.1mg 3%
Choline 12mg 30.8mg 3%
Folate 32µg 24µg 2%
Polyunsaturated fat 0.44g 0.172g 2%
Vitamin K 2.5µg 0.8µg 1%
Vitamin B6 0.118mg 0.13mg 1%
Sodium 21mg 1mg 1%
Vitamin A 0µg 5µg 1%
Net carbs 20.9g 14.99g N/A
Sugar 1.75g 7.78g N/A
Vitamin E 0.1mg 0.15mg 0%
Tryptophan 0.293mg 0%
Threonine 0.776mg 0%
Isoleucine 0.76mg 0%
Leucine 1.189mg 0%
Lysine 0.983mg 0%
Methionine 0.202mg 0%
Phenylalanine 0.941mg 0%
Valine 1.177mg 0%
Histidine 0.339mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Beans
Beans
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +308.3%
Contains more FatsFats +3325%
Contains more CarbsCarbs +182.6%
Contains more OtherOther +239.2%
Contains more WaterWater +2320%

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +12957.1%
Contains more Poly. FatPolyunsaturated fat +155.8%
Contains less Sat. FatSaturated fat -98.7%

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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 solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.