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Cocoa solids vs. Soybean raw — In-Depth Nutrition Comparison

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Summary of differences between Cocoa solids and Soybean raw

  • Cocoa solids have more Copper, Fiber, Manganese, and Magnesium, however, Soybean raw is higher in Folate, Vitamin B1, Vitamin B2, Vitamin K, and Iron.
  • Cocoa solids covers your daily need of Copper 237% more than Soybean raw.
  • Cocoa solids have 4 times more Fiber than Soybean raw. While Cocoa solids have 37g of Fiber, Soybean raw has only 9.3g.
  • Soybean raw has less Saturated Fat.

These are the specific foods used in this comparison Cocoa, dry powder, unsweetened and Soybeans, mature seeds, raw.

Infographic

Cocoa solids vs Soybean 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +78.2%
Contains more CopperCopper +128.5%
Contains more ZincZinc +39.3%
Contains more ManganeseManganese +52.4%
Contains more CalciumCalcium +116.4%
Contains more PotassiumPotassium +17.9%
Contains more IronIron +13.3%
Contains less SodiumSodium -90.5%
Contains more SeleniumSelenium +24.5%
~equal in Phosphorus ~704mg

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% 1.3% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin B3Vitamin B3 +34.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin B1Vitamin B1 +1020.5%
Contains more Vitamin B2Vitamin B2 +261%
Contains more Vitamin B5Vitamin B5 +212.2%
Contains more Vitamin B6Vitamin B6 +219.5%
Contains more Vitamin KVitamin K +1780%
Contains more FolateFolate +1071.9%
Contains more CholineCholine +865.8%
~equal in Vitamin D ~0µg
~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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more CarbsCarbs +92%
Contains more OtherOther +19.1%
Contains more ProteinProtein +86.2%
Contains more FatsFats +45.5%
Contains more WaterWater +184.7%

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
16% 24% 61%
Saturated Fat: Sat. Fat 2.884 g
Monounsaturated Fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated Fat -64.3%
Contains more Poly. FatPolyunsaturated fat +2458%
~equal in Monounsaturated Fat ~4.404g

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

All nutrients comparison - raw data values

Nutrient Cocoa solids Soybean raw Opinion
Calories 228kcal 446kcal Soybean raw
Protein 19.6g 36.49g Soybean raw
Fats 13.7g 19.94g Soybean raw
Vitamin C 0mg 6mg Soybean raw
Net carbs 20.9g 20.86g Cocoa solids
Carbs 57.9g 30.16g Cocoa solids
Magnesium 499mg 280mg Cocoa solids
Calcium 128mg 277mg Soybean raw
Potassium 1524mg 1797mg Soybean raw
Iron 13.86mg 15.7mg Soybean raw
Sugar 1.75g 7.33g Cocoa solids
Fiber 37g 9.3g Cocoa solids
Copper 3.788mg 1.658mg Cocoa solids
Zinc 6.81mg 4.89mg Cocoa solids
Phosphorus 734mg 704mg Cocoa solids
Sodium 21mg 2mg Soybean raw
Vitamin A 0IU 22IU Soybean raw
Vitamin A 0µg 1µg Soybean raw
Vitamin E 0.1mg 0.85mg Soybean raw
Manganese 3.837mg 2.517mg Cocoa solids
Selenium 14.3µg 17.8µg Soybean raw
Vitamin B1 0.078mg 0.874mg Soybean raw
Vitamin B2 0.241mg 0.87mg Soybean raw
Vitamin B3 2.185mg 1.623mg Cocoa solids
Vitamin B5 0.254mg 0.793mg Soybean raw
Vitamin B6 0.118mg 0.377mg Soybean raw
Vitamin K 2.5µg 47µg Soybean raw
Folate 32µg 375µg Soybean raw
Choline 12mg 115.9mg Soybean raw
Saturated Fat 8.07g 2.884g Soybean raw
Monounsaturated Fat 4.57g 4.404g Cocoa solids
Polyunsaturated fat 0.44g 11.255g Soybean raw
Tryptophan 0.293mg 0.591mg Soybean raw
Threonine 0.776mg 1.766mg Soybean raw
Isoleucine 0.76mg 1.971mg Soybean raw
Leucine 1.189mg 3.309mg Soybean raw
Lysine 0.983mg 2.706mg Soybean raw
Methionine 0.202mg 0.547mg Soybean raw
Phenylalanine 0.941mg 2.122mg Soybean raw
Valine 1.177mg 2.029mg Soybean raw
Histidine 0.339mg 1.097mg Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Soybean 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
83%
Soybean raw
Minerals Daily Need Coverage Score
339%
Cocoa solids
244%
Soybean raw

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 5.186g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 5.58g)
Which food is cheaper?
Cocoa solids
Cocoa solids is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.