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Cocoa solids vs. Kidney beans raw — In-Depth Nutrition Comparison

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Important differences between Cocoa solids and Kidney beans raw

  • Cocoa solids have more Copper, Manganese, Magnesium, Iron, Fiber, Phosphorus, and Zinc, however, Kidney beans raw have more Folate, and Vitamin B1.
  • Cocoa solids' daily need coverage for Copper is 314% more.
  • Cocoa solids have 67 times more Saturated Fat than Kidney beans raw. Cocoa solids have 8.07g of Saturated Fat, while Kidney beans raw has 0.12g.

The food varieties used in the comparison are Cocoa, dry powder, unsweetened and Beans, kidney, all types, mature seeds, raw.

Infographic

Cocoa solids vs Kidney beans 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.
Contains more Iron +69%
Contains more Magnesium +256.4%
Contains more Phosphorus +80.3%
Contains less Sodium -12.5%
Contains more Zinc +144.1%
Contains more Copper +295.4%
Contains more Manganese +275.8%
Contains more Selenium +346.9%
Contains more Calcium +11.7%
Equal in Potassium - 1406
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 520% 357% 315% 135% 3% 186% 1263% 501% 78%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Contains more Iron +69%
Contains more Magnesium +256.4%
Contains more Phosphorus +80.3%
Contains less Sodium -12.5%
Contains more Zinc +144.1%
Contains more Copper +295.4%
Contains more Manganese +275.8%
Contains more Selenium +346.9%
Contains more Calcium +11.7%
Equal in Potassium - 1406

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 E +120%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +578.2%
Contains more Vitamin B5 +207.1%
Contains more Vitamin B6 +236.4%
Contains more Folate +1131.3%
Contains more Vitamin K +660%
Equal in Vitamin B2 - 0.219
Equal in Vitamin B3 - 2.06
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 0% 20% 56% 41% 16% 28% 24% 0% 7% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 0% 48%
Contains more Vitamin E +120%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +578.2%
Contains more Vitamin B5 +207.1%
Contains more Vitamin B6 +236.4%
Contains more Folate +1131.3%
Contains more Vitamin K +660%
Equal in Vitamin B2 - 0.219
Equal in Vitamin B3 - 2.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +1550.6%
Contains more Other +51.4%
Contains more Protein +20.3%
Contains more Water +291.7%
Equal in Carbs - 60.01
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more Fats +1550.6%
Contains more Other +51.4%
Contains more Protein +20.3%
Contains more Water +291.7%
Equal in Carbs - 60.01

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +7040.6%
Contains less Saturated Fat -98.5%
Equal in Polyunsaturated fat - 0.457
62% 35% 3%
Saturated Fat: 8.07 g
Monounsaturated Fat: 4.57 g
Polyunsaturated fat: 0.44 g
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Monounsaturated Fat +7040.6%
Contains less Saturated Fat -98.5%
Equal in Polyunsaturated fat - 0.457

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 Kidney beans raw
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cocoa solids Kidney beans raw Opinion
Net carbs 20.9g 35.11g Kidney beans raw
Protein 19.6g 23.58g Kidney beans raw
Fats 13.7g 0.83g Cocoa solids
Carbs 57.9g 60.01g Kidney beans raw
Calories 228kcal 333kcal Kidney beans raw
Sugar 1.75g 2.23g Cocoa solids
Fiber 37g 24.9g Cocoa solids
Calcium 128mg 143mg Kidney beans raw
Iron 13.86mg 8.2mg Cocoa solids
Magnesium 499mg 140mg Cocoa solids
Phosphorus 734mg 407mg Cocoa solids
Potassium 1524mg 1406mg Cocoa solids
Sodium 21mg 24mg Cocoa solids
Zinc 6.81mg 2.79mg Cocoa solids
Copper 3.788mg 0.958mg Cocoa solids
Manganese 3.837mg 1.021mg Cocoa solids
Selenium 14.3µg 3.2µg Cocoa solids
Vitamin E 0.1mg 0.22mg Kidney beans raw
Vitamin C 0mg 4.5mg Kidney beans raw
Vitamin B1 0.078mg 0.529mg Kidney beans raw
Vitamin B2 0.241mg 0.219mg Cocoa solids
Vitamin B3 2.185mg 2.06mg Cocoa solids
Vitamin B5 0.254mg 0.78mg Kidney beans raw
Vitamin B6 0.118mg 0.397mg Kidney beans raw
Folate 32µg 394µg Kidney beans raw
Choline 12mg Cocoa solids
Vitamin K 2.5µg 19µg Kidney beans raw
Tryptophan 0.293mg 0.279mg Cocoa solids
Threonine 0.776mg 0.992mg Kidney beans raw
Isoleucine 0.76mg 1.041mg Kidney beans raw
Leucine 1.189mg 1.882mg Kidney beans raw
Lysine 0.983mg 1.618mg Kidney beans raw
Methionine 0.202mg 0.355mg Kidney beans raw
Phenylalanine 0.941mg 1.275mg Kidney beans raw
Valine 1.177mg 1.233mg Kidney beans raw
Histidine 0.339mg 0.656mg Kidney beans raw
Saturated Fat 8.07g 0.12g Kidney beans raw
Monounsaturated Fat 4.57g 0.064g Cocoa solids
Polyunsaturated fat 0.44g 0.457g Kidney beans raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Kidney beans raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
56%
Kidney beans raw
Minerals Daily Need Coverage Score
339%
Cocoa solids
130%
Kidney beans raw

Comparison summary

Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 7.95g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 2)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $1.2)
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Cocoa solids
Cocoa solids contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.