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  6. Cocoa solids vs. Navy bean raw

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

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Differences between Cocoa solids and Navy bean raw

  • Cocoa solids have more Copper, Iron, Manganese, Magnesium, Phosphorus, Zinc, and Potassium, while Navy bean raw have more Vitamin B1, and Folate.
  • Cocoa solids' daily need coverage for Copper is 381% higher.
  • Navy bean raw contains 95 times less Saturated Fat than Cocoa solids. Cocoa solids contain 8.07g of Saturated Fat, while Navy bean raw contains 0.085g.

The food types used in this comparison are Cocoa, dry powder, unsweetened and Beans, navy, mature seeds, sprouted, raw.

Infographic

Cocoa solids vs Navy 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.
Cocoa solids
Cocoa solids
9
:
1
Navy bean raw
Navy bean raw
Contains more Calcium +753.3%
Contains more Iron +618.1%
Contains more Magnesium +394.1%
Contains more Phosphorus +634%
Contains more Potassium +396.4%
Contains more Zinc +665.2%
Contains more Copper +964%
Contains more Manganese +840.4%
Contains more Selenium +2283.3%
Contains less Sodium -38.1%
Cocoa solids
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 520% 357% 315% 135% 3% 186% 1263% 501% 78%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Contains more Calcium +753.3%
Contains more Iron +618.1%
Contains more Magnesium +394.1%
Contains more Phosphorus +634%
Contains more Potassium +396.4%
Contains more Zinc +665.2%
Contains more Copper +964%
Contains more Manganese +840.4%
Contains more Selenium +2283.3%
Contains less Sodium -38.1%

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.
Cocoa solids
Cocoa solids
4
:
6
Navy bean raw
Navy bean raw
Contains more Vitamin B2 +12.1%
Contains more Vitamin B3 +79.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +400%
Contains more Vitamin B5 +224.8%
Contains more Vitamin B6 +61.9%
Contains more Folate +312.5%
Cocoa solids
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 20% 56% 41% 16% 28% 24% 0% 7%
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin B2 +12.1%
Contains more Vitamin B3 +79.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +400%
Contains more Vitamin B5 +224.8%
Contains more Vitamin B6 +61.9%
Contains more Folate +312.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cocoa solids
Cocoa solids
4
:
1
Navy bean raw
Navy bean raw
Contains more Protein +218.7%
Contains more Fats +1857.1%
Contains more Carbs +343.7%
Contains more Other +510.5%
Contains more Water +2538.3%
Cocoa solids
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more Protein +218.7%
Contains more Fats +1857.1%
Contains more Carbs +343.7%
Contains more Other +510.5%
Contains more Water +2538.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cocoa solids
Cocoa solids
2
:
1
Navy bean raw
Navy bean raw
Contains more Monounsaturated Fat +8688.5%
Contains less Saturated Fat -98.9%
Equal in Polyunsaturated fat - 0.407
Cocoa solids
62% 35% 3%
Saturated Fat: 8.07 g
Monounsaturated Fat: 4.57 g
Polyunsaturated fat: 0.44 g
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +8688.5%
Contains less Saturated Fat -98.9%
Equal in Polyunsaturated fat - 0.407

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

All nutrients comparison - raw data values

Nutrient Cocoa solids Navy bean raw Opinion
Net carbs 20.9g 13.05g Cocoa solids
Protein 19.6g 6.15g Cocoa solids
Fats 13.7g 0.7g Cocoa solids
Carbs 57.9g 13.05g Cocoa solids
Calories 228kcal 67kcal Cocoa solids
Sugar 1.75g Navy bean raw
Fiber 37g Cocoa solids
Calcium 128mg 15mg Cocoa solids
Iron 13.86mg 1.93mg Cocoa solids
Magnesium 499mg 101mg Cocoa solids
Phosphorus 734mg 100mg Cocoa solids
Potassium 1524mg 307mg Cocoa solids
Sodium 21mg 13mg Navy bean raw
Zinc 6.81mg 0.89mg Cocoa solids
Copper 3.788mg 0.356mg Cocoa solids
Manganese 3.837mg 0.408mg Cocoa solids
Selenium 14.3µg 0.6µg Cocoa solids
Vitamin A 0IU 4IU Navy bean raw
Vitamin E 0.1mg Cocoa solids
Vitamin C 0mg 18.8mg Navy bean raw
Vitamin B1 0.078mg 0.39mg Navy bean raw
Vitamin B2 0.241mg 0.215mg Cocoa solids
Vitamin B3 2.185mg 1.22mg Cocoa solids
Vitamin B5 0.254mg 0.825mg Navy bean raw
Vitamin B6 0.118mg 0.191mg Navy bean raw
Folate 32µg 132µg Navy bean raw
Vitamin K 2.5µg Cocoa solids
Tryptophan 0.293mg 0.064mg Cocoa solids
Threonine 0.776mg 0.258mg Cocoa solids
Isoleucine 0.76mg 0.273mg Cocoa solids
Leucine 1.189mg 0.442mg Cocoa solids
Lysine 0.983mg 0.35mg Cocoa solids
Methionine 0.202mg 0.064mg Cocoa solids
Phenylalanine 0.941mg 0.31mg Cocoa solids
Valine 1.177mg 0.316mg Cocoa solids
Histidine 0.339mg 0.172mg Cocoa solids
Saturated Fat 8.07g 0.085g Navy bean raw
Monounsaturated Fat 4.57g 0.052g Cocoa solids
Polyunsaturated fat 0.44g 0.407g Cocoa solids

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Navy bean 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
16%
Cocoa solids
35%
Navy bean raw
Minerals Daily Need Coverage Score
339%
Cocoa solids
42%
Navy bean raw

Comparison summary

Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Navy bean raw
Navy bean raw is lower in Saturated Fat (difference - 7.985g)
Which food is cheaper?
Navy bean raw
Navy bean raw is cheaper (difference - $1.1)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 15)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.