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  6. Cocoa solids vs. Soybean raw

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 cover your daily need for 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% 0.33% 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

All nutrients comparison - raw data values

Nutrient Cocoa solids Soybean raw DV% diff.
Copper 3.788mg 1.658mg 237%
Fiber 37g 9.3g 111%
Folate 32µg 375µg 86%
Polyunsaturated fat 0.44g 11.255g 72%
Vitamin B1 0.078mg 0.874mg 66%
Caffeine 230mg 0mg 58%
Manganese 3.837mg 2.517mg 57%
Magnesium 499mg 280mg 52%
Vitamin B2 0.241mg 0.87mg 48%
Vitamin K 2.5µg 47µg 37%
Protein 19.6g 36.49g 34%
Saturated fat 8.07g 2.884g 24%
Iron 13.86mg 15.7mg 23%
Vitamin B6 0.118mg 0.377mg 20%
Choline 12mg 115.9mg 19%
Zinc 6.81mg 4.89mg 17%
Calcium 128mg 277mg 15%
Vitamin B5 0.254mg 0.793mg 11%
Calories 228kcal 446kcal 11%
Fats 13.7g 19.94g 10%
Carbs 57.9g 30.16g 9%
Potassium 1524mg 1797mg 8%
Vitamin C 0mg 6mg 7%
Selenium 14.3µg 17.8µg 6%
Vitamin E 0.1mg 0.85mg 5%
Phosphorus 734mg 704mg 4%
Vitamin B3 2.185mg 1.623mg 4%
Sodium 21mg 2mg 1%
Net carbs 20.9g 20.86g N/A
Sugar 1.75g 7.33g N/A
Vitamin A 0µg 1µg 0%
Monounsaturated fat 4.57g 4.404g 0%
Tryptophan 0.293mg 0.591mg 0%
Threonine 0.776mg 1.766mg 0%
Isoleucine 0.76mg 1.971mg 0%
Leucine 1.189mg 3.309mg 0%
Lysine 0.983mg 2.706mg 0%
Methionine 0.202mg 0.547mg 0%
Phenylalanine 0.941mg 2.122mg 0%
Valine 1.177mg 2.029mg 0%
Histidine 0.339mg 1.097mg 0%

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

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.