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  6. Cocoa solids vs. Cranberry bean raw

Cocoa solids vs. Cranberry bean raw — In-Depth Nutrition Comparison

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The main differences between cocoa solids and cranberry bean raw

  • Cocoa solids are richer in copper, manganese, iron, magnesium, phosphorus, fiber, and zinc, yet cranberry bean raw is richer in folate and vitamin B1.
  • Daily need coverage for copper for cocoa solids is 333% higher.
  • Cocoa solids contain 26 times more saturated fat than cranberry bean raw. Cocoa solids contain 8.07g of saturated fat, while cranberry bean raw contains 0.316g.
  • Cocoa solids have a lower glycemic index than cranberry bean raw.

Food types used in this article are Cocoa, dry powder, unsweetened and Beans, cranberry (roman), mature seeds, raw.

Infographic

Cocoa solids vs Cranberry 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +219.9%
Contains more PotassiumPotassium +14.4%
Contains more IronIron +177.2%
Contains more CopperCopper +377.1%
Contains more ZincZinc +87.6%
Contains more PhosphorusPhosphorus +97.3%
Contains more ManganeseManganese +317.1%
Contains more SeleniumSelenium +12.6%
Contains less SodiumSodium -71.4%
~equal in Calcium ~127mg

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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +13.1%
Contains more Vitamin B3Vitamin B3 +50.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +857.7%
Contains more Vitamin B5Vitamin B5 +194.5%
Contains more Vitamin B6Vitamin B6 +161.9%
Contains more FolateFolate +1787.5%
~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 Cocoa solids Cranberry bean raw DV% diff.
Copper 3.788mg 0.794mg 333%
Folate 32µg 604µg 143%
Manganese 3.837mg 0.92mg 127%
Iron 13.86mg 5mg 111%
Magnesium 499mg 156mg 82%
Caffeine 230mg 58%
Vitamin B1 0.078mg 0.747mg 56%
Phosphorus 734mg 372mg 52%
Fiber 37g 24.7g 49%
Saturated fat 8.07g 0.316g 35%
Zinc 6.81mg 3.63mg 29%
Fats 13.7g 1.23g 19%
Vitamin B6 0.118mg 0.309mg 15%
Monounsaturated fat 4.57g 0.106g 11%
Vitamin B5 0.254mg 0.748mg 10%
Protein 19.6g 23.03g 7%
Potassium 1524mg 1332mg 6%
Vitamin B3 2.185mg 1.455mg 5%
Calories 228kcal 335kcal 5%
Selenium 14.3µg 12.7µg 3%
Vitamin K 2.5µg 2%
Choline 12mg 2%
Vitamin B2 0.241mg 0.213mg 2%
Sodium 21mg 6mg 1%
Carbs 57.9g 60.05g 1%
Polyunsaturated fat 0.44g 0.527g 1%
Vitamin E 0.1mg 1%
Net carbs 20.9g 35.35g N/A
Calcium 128mg 127mg 0%
Sugar 1.75g N/A
Tryptophan 0.293mg 0.273mg 0%
Threonine 0.776mg 0.969mg 0%
Isoleucine 0.76mg 1.017mg 0%
Leucine 1.189mg 1.838mg 0%
Lysine 0.983mg 1.58mg 0%
Methionine 0.202mg 0.346mg 0%
Phenylalanine 0.941mg 1.245mg 0%
Valine 1.177mg 1.205mg 0%
Histidine 0.339mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +1013.8%
Contains more OtherOther +75.8%
Contains more ProteinProtein +17.5%
Contains more WaterWater +313%
~equal in Carbs ~60.05g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +4211.3%
Contains less Sat. FatSaturated fat -96.1%
Contains more Poly. FatPolyunsaturated fat +19.8%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.