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Cocoa solids vs. Bean raw — In-Depth Nutrition Comparison

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What are the differences between Cocoa solids and Bean raw?

  • Cocoa solids are higher in Copper, Manganese, Iron, Fiber, Magnesium, Phosphorus, and Zinc, yet Bean raw is higher in Folate, and Vitamin B1.
  • Cocoa solids' daily need coverage for Copper is 322% more.
  • Cocoa solids have 34 times more Saturated Fat than Bean raw. While Cocoa solids have 8.07g of Saturated Fat, Bean raw has only 0.235g.

We used Cocoa, dry powder, unsweetened and Beans, pinto, mature seeds, raw types in this article.

Infographic

Cocoa solids vs 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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +183.5%
Contains more CalciumCalcium +13.3%
Contains more IronIron +173.4%
Contains more CopperCopper +324.2%
Contains more ZincZinc +198.7%
Contains more PhosphorusPhosphorus +78.6%
Contains more ManganeseManganese +234.2%
Contains less SodiumSodium -42.9%
Contains more SeleniumSelenium +95.1%
~equal in Potassium ~1393mg

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%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin B2Vitamin B2 +13.7%
Contains more Vitamin B3Vitamin B3 +86.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +110%
Contains more Vitamin B1Vitamin B1 +814.1%
Contains more Vitamin B5Vitamin B5 +209.1%
Contains more Vitamin B6Vitamin B6 +301.7%
Contains more Vitamin KVitamin K +124%
Contains more FolateFolate +1540.6%
Contains more CholineCholine +451.7%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +1013.8%
Contains more OtherOther +67.1%
Contains more WaterWater +277.7%
~equal in Protein ~21.42g
~equal in Carbs ~62.55g

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
27% 26% 47%
Saturated Fat: Sat. Fat 0.235 g
Monounsaturated Fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated Fat +1895.6%
Contains less Sat. FatSaturated Fat -97.1%
~equal in Polyunsaturated fat ~0.407g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cocoa solids Bean raw
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cocoa solids Bean raw Opinion
Calories 228kcal 347kcal Bean raw
Protein 19.6g 21.42g Bean raw
Fats 13.7g 1.23g Cocoa solids
Vitamin C 0mg 6.3mg Bean raw
Net carbs 20.9g 47.05g Bean raw
Carbs 57.9g 62.55g Bean raw
Magnesium 499mg 176mg Cocoa solids
Calcium 128mg 113mg Cocoa solids
Potassium 1524mg 1393mg Cocoa solids
Iron 13.86mg 5.07mg Cocoa solids
Sugar 1.75g 2.11g Cocoa solids
Fiber 37g 15.5g Cocoa solids
Copper 3.788mg 0.893mg Cocoa solids
Zinc 6.81mg 2.28mg Cocoa solids
Starch 34.17g Bean raw
Phosphorus 734mg 411mg Cocoa solids
Sodium 21mg 12mg Bean raw
Vitamin E 0.1mg 0.21mg Bean raw
Manganese 3.837mg 1.148mg Cocoa solids
Selenium 14.3µg 27.9µg Bean raw
Vitamin B1 0.078mg 0.713mg Bean raw
Vitamin B2 0.241mg 0.212mg Cocoa solids
Vitamin B3 2.185mg 1.174mg Cocoa solids
Vitamin B5 0.254mg 0.785mg Bean raw
Vitamin B6 0.118mg 0.474mg Bean raw
Vitamin K 2.5µg 5.6µg Bean raw
Folate 32µg 525µg Bean raw
Choline 12mg 66.2mg Bean raw
Saturated Fat 8.07g 0.235g Bean raw
Monounsaturated Fat 4.57g 0.229g Cocoa solids
Polyunsaturated fat 0.44g 0.407g Cocoa solids
Tryptophan 0.293mg 0.237mg Cocoa solids
Threonine 0.776mg 0.81mg Bean raw
Isoleucine 0.76mg 0.871mg Bean raw
Leucine 1.189mg 1.558mg Bean raw
Lysine 0.983mg 1.356mg Bean raw
Methionine 0.202mg 0.259mg Bean raw
Phenylalanine 0.941mg 1.095mg Bean raw
Valine 1.177mg 0.998mg Cocoa solids
Histidine 0.339mg 0.556mg Bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
15%
Cocoa solids
67%
Bean raw
Minerals Daily Need Coverage Score
339%
Cocoa solids
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 0.36g)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 7.835g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $0.9)
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.