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  6. Cocoa solids vs. Refried beans

Cocoa solids vs. Refried beans — In-Depth Nutrition Comparison

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How are cocoa solids and refried beans different?

  • Cocoa solids are higher than refried beans in copper, iron, manganese, fiber, magnesium, phosphorus, zinc, potassium, and selenium.
  • Cocoa solids cover your daily need for copper, 407% more than refried beans.
  • Cocoa solids contain 14 times more magnesium than refried beans. Cocoa solids contain 499mg of magnesium, while refried beans contain 35mg.
  • Refried beans are lower in saturated fat.
  • Refried beans have a higher glycemic index (38) than cocoa solids (24).

Cocoa, dry powder, unsweetened and Refried beans, canned, traditional style (includes USDA commodity) types were used in this article.

Infographic

Cocoa solids vs Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more MagnesiumMagnesium +1325.7%
Contains more CalciumCalcium +341.4%
Contains more PotassiumPotassium +377.7%
Contains more IronIron +862.5%
Contains more CopperCopper +2836.4%
Contains more ZincZinc +1074.1%
Contains more PhosphorusPhosphorus +697.8%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +1227.7%
Contains more SeleniumSelenium +146.6%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin B2Vitamin B2 +205.1%
Contains more Vitamin B3Vitamin B3 +495.4%
Contains more Vitamin B5Vitamin B5 +34.4%
Contains more Vitamin B6Vitamin B6 +14.6%
Contains more Vitamin KVitamin K +19%
Contains more FolateFolate +190.9%
Contains more Vitamin CVitamin C +∞%
Contains more CholineCholine +76.7%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.09mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.076mg
~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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +293.6%
Contains more FatsFats +581.6%
Contains more CarbsCarbs +327.3%
Contains more OtherOther +239.2%
Contains more WaterWater +2491.7%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +660.4%
Contains less Sat. FatSaturated fat -92.2%
Contains more Poly. FatPolyunsaturated fat +23.4%

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 Refried beans
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cocoa solids Refried beans DV% diff.
Copper 3.788mg 0.129mg 407%
Iron 13.86mg 1.44mg 155%
Manganese 3.837mg 0.289mg 154%
Fiber 37g 3.7g 133%
Magnesium 499mg 35mg 110%
Phosphorus 734mg 92mg 92%
Caffeine 230mg 0mg 58%
Zinc 6.81mg 0.58mg 57%
Potassium 1524mg 319mg 35%
Saturated fat 8.07g 0.631g 34%
Protein 19.6g 4.98g 29%
Histidine 0.339mg 153mg 22%
Fats 13.7g 2.01g 18%
Carbs 57.9g 13.55g 15%
Sodium 21mg 370mg 15%
Selenium 14.3µg 5.8µg 15%
Vitamin B2 0.241mg 0.079mg 12%
Vitamin B3 2.185mg 0.367mg 11%
Monounsaturated fat 4.57g 0.601g 10%
Calcium 128mg 29mg 10%
Calories 228kcal 90kcal 7%
Vitamin C 0mg 6mg 7%
Folate 32µg 11µg 5%
Starch 7.43g 3%
Choline 12mg 21.2mg 2%
Polyunsaturated fat 0.44g 0.543g 1%
Vitamin B5 0.254mg 0.189mg 1%
Vitamin B6 0.118mg 0.103mg 1%
Net carbs 20.9g 9.85g N/A
Sugar 1.75g 0.54g N/A
Vitamin E 0.1mg 0.09mg 0%
Vitamin B1 0.078mg 0.076mg 0%
Vitamin K 2.5µg 2.1µg 0%
Trans fat 0.016g N/A
Tryptophan 0.293mg 0.065mg 0%
Threonine 0.776mg 0.231mg 0%
Isoleucine 0.76mg 0.242mg 0%
Leucine 1.189mg 0.438mg 0%
Lysine 0.983mg 0.377mg 0%
Methionine 0.202mg 0.083mg 0%
Phenylalanine 0.941mg 0.297mg 0%
Valine 1.177mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Which food is preferable for your diet?

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

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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
10%
Refried beans
Minerals Daily Need Coverage Score
339%
Cocoa solids
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 1.21g)
Which food is lower in Saturated fat?
Refried beans
Refried beans is lower in Saturated fat (difference - 7.439g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $2.4)
Which food contains less Sodium?
Cocoa solids
Cocoa solids contains less Sodium (difference - 349mg)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food is richer in vitamins?
Cocoa solids
Cocoa solids 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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.