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  6. Cocoa solids vs. Yardlong bean (Asparagus bean) raw

Cocoa solids vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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The main differences between cocoa solids and yardlong bean (Asparagus bean) raw

  • Cocoa solids are richer in copper, iron, manganese, magnesium, phosphorus, zinc, potassium, and selenium, yet yardlong bean (Asparagus bean) raw is richer in vitamin C.
  • Daily need coverage for copper for cocoa solids is 416% higher.
  • Cocoa solids contain 77 times more saturated fat than yardlong bean (Asparagus bean) raw. Cocoa solids contain 8.07g of saturated fat, while yardlong bean (Asparagus bean) raw contains 0.105g.
  • Cocoa solids have a lower glycemic index than yardlong bean (Asparagus bean) raw.

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

Infographic

Cocoa solids vs Yardlong bean (Asparagus 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more MagnesiumMagnesium +1034.1%
Contains more CalciumCalcium +156%
Contains more PotassiumPotassium +535%
Contains more IronIron +2848.9%
Contains more CopperCopper +7791.7%
Contains more ZincZinc +1740.5%
Contains more PhosphorusPhosphorus +1144.1%
Contains more ManganeseManganese +1771.7%
Contains more SeleniumSelenium +853.3%
Contains less SodiumSodium -81%

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +119.1%
Contains more Vitamin B3Vitamin B3 +432.9%
Contains more Vitamin B5Vitamin B5 +361.8%
Contains more Vitamin B6Vitamin B6 +391.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +37.2%
Contains more FolateFolate +93.8%
~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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +600%
Contains more FatsFats +3325%
Contains more CarbsCarbs +593.4%
Contains more OtherOther +866.7%
Contains more WaterWater +2828.3%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +12594.4%
Contains more Poly. FatPolyunsaturated fat +160.4%
Contains less Sat. FatSaturated fat -98.7%

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 Yardlong bean (Asparagus bean) raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cocoa solids Yardlong bean (Asparagus bean) raw DV% diff.
Copper 3.788mg 0.048mg 416%
Iron 13.86mg 0.47mg 167%
Manganese 3.837mg 0.205mg 158%
Fiber 37g 148%
Magnesium 499mg 44mg 108%
Phosphorus 734mg 59mg 96%
Zinc 6.81mg 0.37mg 59%
Caffeine 230mg 58%
Potassium 1524mg 240mg 38%
Saturated fat 8.07g 0.105g 36%
Protein 19.6g 2.8g 34%
Selenium 14.3µg 1.5µg 23%
Vitamin C 0mg 18.8mg 21%
Fats 13.7g 0.4g 20%
Carbs 57.9g 8.35g 17%
Vitamin B3 2.185mg 0.41mg 11%
Monounsaturated fat 4.57g 0.036g 11%
Vitamin B2 0.241mg 0.11mg 10%
Calories 228kcal 47kcal 9%
Folate 32µg 62µg 8%
Calcium 128mg 50mg 8%
Vitamin B6 0.118mg 0.024mg 7%
Vitamin A 0µg 43µg 5%
Vitamin B5 0.254mg 0.055mg 4%
Vitamin B1 0.078mg 0.107mg 2%
Choline 12mg 2%
Polyunsaturated fat 0.44g 0.169g 2%
Vitamin K 2.5µg 2%
Sodium 21mg 4mg 1%
Vitamin E 0.1mg 1%
Net carbs 20.9g 8.35g N/A
Sugar 1.75g N/A
Tryptophan 0.293mg 0.032mg 0%
Threonine 0.776mg 0.104mg 0%
Isoleucine 0.76mg 0.15mg 0%
Leucine 1.189mg 0.2mg 0%
Lysine 0.983mg 0.184mg 0%
Methionine 0.202mg 0.04mg 0%
Phenylalanine 0.941mg 0.154mg 0%
Valine 1.177mg 0.162mg 0%
Histidine 0.339mg 0.09mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Yardlong bean (Asparagus 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
15%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
339%
Cocoa solids
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 7.965g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 62)
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)
Which food is richer in vitamins?
?
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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.