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Cocoa solids vs. Winged bean — In-Depth Nutrition Comparison

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The main differences between Cocoa solids and Winged bean

  • Cocoa solids are richer in Copper, Iron, Manganese, Magnesium, Phosphorus, Zinc, Potassium, and Selenium, yet Winged bean is richer in Vitamin B1.
  • Daily need coverage for Copper from Cocoa solids is 267% higher.
  • Cocoa solids contain 36 times more Saturated Fat than Winged bean. Cocoa solids contain 8.07g of Saturated Fat, while Winged bean contains 0.222g.

Food types used in this article are Cocoa, dry powder, unsweetened and Winged bean tuber, raw.

Infographic

Cocoa solids vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +1979.2%
Contains more CalciumCalcium +326.7%
Contains more PotassiumPotassium +160.1%
Contains more IronIron +593%
Contains more CopperCopper +173.3%
Contains more ZincZinc +389.9%
Contains more PhosphorusPhosphorus +1531.1%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +621.2%
Contains more SeleniumSelenium +1942.9%

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B2Vitamin B2 +61.7%
Contains more Vitamin B3Vitamin B3 +33.2%
Contains more Vitamin B5Vitamin B5 +119%
Contains more Vitamin B6Vitamin B6 +57.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +68.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +385.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more ProteinProtein +69%
Contains more FatsFats +1422.2%
Contains more CarbsCarbs +106%
Contains more OtherOther +190%
Contains more WaterWater +1813.3%

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
35% 37% 28%
Saturated Fat: Sat. Fat 0.222 g
Monounsaturated Fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated Fat +1853%
Contains more Poly. FatPolyunsaturated fat +152.9%
Contains less Sat. FatSaturated Fat -97.2%

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 Winged bean
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 Winged bean Opinion
Calories 228kcal 148kcal Cocoa solids
Protein 19.6g 11.6g Cocoa solids
Fats 13.7g 0.9g Cocoa solids
Net carbs 20.9g 28.1g Winged bean
Carbs 57.9g 28.1g Cocoa solids
Magnesium 499mg 24mg Cocoa solids
Calcium 128mg 30mg Cocoa solids
Potassium 1524mg 586mg Cocoa solids
Iron 13.86mg 2mg Cocoa solids
Sugar 1.75g Winged bean
Fiber 37g Cocoa solids
Copper 3.788mg 1.386mg Cocoa solids
Zinc 6.81mg 1.39mg Cocoa solids
Phosphorus 734mg 45mg Cocoa solids
Sodium 21mg 35mg Cocoa solids
Vitamin E 0.1mg Cocoa solids
Manganese 3.837mg 0.532mg Cocoa solids
Selenium 14.3µg 0.7µg Cocoa solids
Vitamin B1 0.078mg 0.379mg Winged bean
Vitamin B2 0.241mg 0.149mg Cocoa solids
Vitamin B3 2.185mg 1.64mg Cocoa solids
Vitamin B5 0.254mg 0.116mg Cocoa solids
Vitamin B6 0.118mg 0.075mg Cocoa solids
Vitamin K 2.5µg Cocoa solids
Folate 32µg 19µg Cocoa solids
Choline 12mg Cocoa solids
Saturated Fat 8.07g 0.222g Winged bean
Monounsaturated Fat 4.57g 0.234g Cocoa solids
Polyunsaturated fat 0.44g 0.174g Cocoa solids
Tryptophan 0.293mg 0.252mg Cocoa solids
Threonine 0.776mg 0.451mg Cocoa solids
Isoleucine 0.76mg 0.425mg Cocoa solids
Leucine 1.189mg 0.64mg Cocoa solids
Lysine 0.983mg 0.592mg Cocoa solids
Methionine 0.202mg 0.143mg Cocoa solids
Phenylalanine 0.941mg 0.451mg Cocoa solids
Valine 1.177mg 0.599mg Cocoa solids
Histidine 0.339mg 0.241mg Cocoa solids

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Winged bean
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
15%
Winged bean
Minerals Daily Need Coverage Score
339%
Cocoa solids
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 1.75g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 7.848g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.9)
Which food contains less Sodium?
Cocoa solids
Cocoa solids contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 8)
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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.