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

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What are the differences between cocoa solids and green bean raw?

  • Cocoa solids are higher in copper, iron, manganese, fiber, magnesium, phosphorus, zinc, and potassium, yet green bean raw is higher in vitamin K.
  • Cocoa solids' daily need coverage for copper is 413% more.
  • Cocoa solids have 161 times more saturated fat than green bean raw. While cocoa solids have 8.07g of saturated fat, green bean raw has only 0.05g.

We used Cocoa, dry powder, unsweetened and Beans, snap, green, raw types in this article.

Infographic

Cocoa solids vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +1896%
Contains more CalciumCalcium +245.9%
Contains more PotassiumPotassium +622.3%
Contains more IronIron +1245.6%
Contains more CopperCopper +5389.9%
Contains more ZincZinc +2737.5%
Contains more PhosphorusPhosphorus +1831.6%
Contains more ManganeseManganese +1676.4%
Contains more SeleniumSelenium +2283.3%
Contains less SodiumSodium -71.4%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin B2Vitamin B2 +131.7%
Contains more Vitamin B3Vitamin B3 +197.7%
Contains more Vitamin B5Vitamin B5 +12.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +310%
Contains more Vitamin B6Vitamin B6 +19.5%
Contains more Vitamin KVitamin K +1620%
Contains more CholineCholine +27.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.082mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~33µg

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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +971%
Contains more FatsFats +6127.3%
Contains more CarbsCarbs +730.7%
Contains more OtherOther +778.8%
Contains more WaterWater +2910.7%

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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +45600%
Contains more Poly. FatPolyunsaturated fat +289.4%
Contains less Sat. FatSaturated fat -99.4%

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

All nutrients comparison - raw data values

Nutrient Cocoa solids Green bean raw DV% diff.
Copper 3.788mg 0.069mg 413%
Iron 13.86mg 1.03mg 160%
Manganese 3.837mg 0.216mg 157%
Fiber 37g 2.7g 137%
Magnesium 499mg 25mg 113%
Phosphorus 734mg 38mg 99%
Zinc 6.81mg 0.24mg 60%
Caffeine 230mg 0mg 58%
Potassium 1524mg 211mg 39%
Saturated fat 8.07g 0.05g 36%
Protein 19.6g 1.83g 36%
Vitamin K 2.5µg 43µg 34%
Selenium 14.3µg 0.6µg 25%
Fats 13.7g 0.22g 21%
Carbs 57.9g 6.97g 17%
Vitamin C 0mg 12.2mg 14%
Monounsaturated fat 4.57g 0.01g 11%
Vitamin B2 0.241mg 0.104mg 11%
Calories 228kcal 31kcal 10%
Calcium 128mg 37mg 9%
Vitamin B3 2.185mg 0.734mg 9%
Vitamin A 0µg 35µg 4%
Vitamin E 0.1mg 0.41mg 2%
Fructose 1.39g 2%
Polyunsaturated fat 0.44g 0.113g 2%
Vitamin B6 0.118mg 0.141mg 2%
Sodium 21mg 6mg 1%
Choline 12mg 15.3mg 1%
Vitamin B5 0.254mg 0.225mg 1%
Net carbs 20.9g 4.27g N/A
Sugar 1.75g 3.26g N/A
Starch 0.88g 0%
Vitamin B1 0.078mg 0.082mg 0%
Folate 32µg 33µg 0%
Tryptophan 0.293mg 0.019mg 0%
Threonine 0.776mg 0.079mg 0%
Isoleucine 0.76mg 0.066mg 0%
Leucine 1.189mg 0.112mg 0%
Lysine 0.983mg 0.088mg 0%
Methionine 0.202mg 0.022mg 0%
Phenylalanine 0.941mg 0.067mg 0%
Valine 1.177mg 0.09mg 0%
Histidine 0.339mg 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Green 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
23%
Green bean raw
Minerals Daily Need Coverage Score
339%
Cocoa solids
16%
Green bean raw

Comparison summary

Which food contains less Sodium?
Green bean raw
Green bean raw contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Green bean raw
Green bean raw is lower in Saturated fat (difference - 8.02g)
Which food is lower in glycemic index?
Green bean raw
Green bean raw is lower in glycemic index (difference - 4)
Which food is cheaper?
Green bean raw
Green bean raw is cheaper (difference - $0.6)
Which food is richer in vitamins?
Green bean raw
Green bean raw is relatively richer in vitamins
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 1.51g)
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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.