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  6. Coconut vs. Cocoa bean

Coconut vs. Cocoa bean — In-Depth Nutrition Comparison

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Significant differences between coconut and cocoa bean

  • The amount of copper, iron, magnesium, manganese, phosphorus, fiber, potassium, zinc, and vitamin B2 in cocoa bean is higher than in coconut.
  • Cocoa bean covers your daily copper needs 352% more than coconut.
  • Cocoa bean has 4 times less saturated fat than coconut. Coconut has 29.698g of saturated fat, while cocoa bean has 7.76g.

Specific food types used in this comparison are Nuts, coconut meat, raw and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Coconut vs Cocoa 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains more MagnesiumMagnesium +1387.5%
Contains more CalciumCalcium +692.9%
Contains more PotassiumPotassium +604.8%
Contains more IronIron +538.7%
Contains more CopperCopper +729.2%
Contains more ZincZinc +479.1%
Contains more PhosphorusPhosphorus +544.2%
Contains more ManganeseManganese +149.1%
Contains more SeleniumSelenium +30.7%
~equal in Sodium ~19mg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin B5Vitamin B5 +18.1%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +2200%
Contains more Vitamin B3Vitamin B3 +344.4%
Contains more Vitamin B6Vitamin B6 +118.5%
Contains more Vitamin KVitamin K +1100%
Contains more FolateFolate +23.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~11.4mg

All nutrients comparison - raw data values

Nutrient Coconut Cocoa bean DV% diff.
Copper 0.435mg 3.607mg 352%
Iron 2.43mg 15.52mg 164%
Magnesium 32mg 476mg 106%
Saturated fat 29.698g 7.76g 100%
Manganese 1.5mg 3.737mg 97%
Phosphorus 113mg 728mg 88%
Fiber 9g 29.8g 83%
Potassium 356mg 2509mg 63%
Zinc 1.1mg 6.37mg 48%
Vitamin B2 0.02mg 0.46mg 34%
Fats 33.49g 13.1g 31%
Protein 3.33g 18.1g 30%
Caffeine 0mg 78mg 20%
Carbs 15.23g 58.3g 14%
Vitamin B3 0.54mg 2.4mg 12%
Calcium 14mg 111mg 10%
Calories 354kcal 220kcal 7%
Monounsaturated fat 1.425g 4.39g 7%
Selenium 10.1µg 13.2µg 6%
Vitamin B6 0.054mg 0.118mg 5%
Vitamin C 3.3mg 0mg 4%
Vitamin B1 0.066mg 0.11mg 4%
Vitamin K 0.2µg 2.4µg 2%
Folate 26µg 32µg 2%
Vitamin E 0.24mg 0.1mg 1%
Vitamin B5 0.3mg 0.254mg 1%
Net carbs 6.23g 28.5g N/A
Sugar 6.23g 1.76g N/A
Sodium 20mg 19mg 0%
Choline 12.1mg 11.4mg 0%
Polyunsaturated fat 0.366g 0.42g 0%
Tryptophan 0.039mg 0.271mg 0%
Threonine 0.121mg 0.716mg 0%
Isoleucine 0.131mg 0.701mg 0%
Leucine 0.247mg 1.097mg 0%
Lysine 0.147mg 0.907mg 0%
Methionine 0.062mg 0.187mg 0%
Phenylalanine 0.169mg 0.869mg 0%
Valine 0.202mg 1.086mg 0%
Histidine 0.077mg 0.312mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more FatsFats +155.6%
Contains more WaterWater +1640.4%
Contains more ProteinProtein +443.5%
Contains more CarbsCarbs +282.8%
Contains more OtherOther +712.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -73.9%
Contains more Mono. FatMonounsaturated fat +208.1%
Contains more Poly. FatPolyunsaturated fat +14.8%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.