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  6. Plum vs. Cocoa bean

Plum vs. Cocoa bean — In-Depth Nutrition Comparison

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A recap on the differences between plums and cocoa bean

  • Cocoa bean is higher than plums in copper, iron, manganese, fiber, magnesium, phosphorus, potassium, zinc, and vitamin B2.
  • Cocoa bean covers your daily copper needs 394% more than plums.
  • The amount of saturated fat in plums is lower.

Food varieties used in this article are Plums, raw and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Plum 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.
Plum
Plum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +6700%
Contains more CalciumCalcium +1750%
Contains more PotassiumPotassium +1498.1%
Contains more IronIron +9029.4%
Contains more CopperCopper +6228.1%
Contains more ZincZinc +6270%
Contains more PhosphorusPhosphorus +4450%
Contains more ManganeseManganese +7086.5%
Contains more SeleniumSelenium +∞%

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.
Plum
Plum
4
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +160%
Contains more Vitamin KVitamin K +166.7%
Contains more Vitamin B1Vitamin B1 +292.9%
Contains more Vitamin B2Vitamin B2 +1669.2%
Contains more Vitamin B3Vitamin B3 +475.5%
Contains more Vitamin B5Vitamin B5 +88.1%
Contains more Vitamin B6Vitamin B6 +306.9%
Contains more FolateFolate +540%
Contains more CholineCholine +500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plum Cocoa bean DV% diff.
Copper 0.057mg 3.607mg 394%
Iron 0.17mg 15.52mg 192%
Manganese 0.052mg 3.737mg 160%
Fiber 1.4g 29.8g 114%
Magnesium 7mg 476mg 112%
Phosphorus 16mg 728mg 102%
Potassium 157mg 2509mg 69%
Zinc 0.1mg 6.37mg 57%
Saturated fat 0.017g 7.76g 35%
Protein 0.7g 18.1g 35%
Vitamin B2 0.026mg 0.46mg 33%
Selenium 0µg 13.2µg 24%
Caffeine 0mg 78mg 20%
Fats 0.28g 13.1g 20%
Carbs 11.42g 58.3g 16%
Vitamin B3 0.417mg 2.4mg 12%
Monounsaturated fat 0.134g 4.39g 11%
Vitamin C 9.5mg 0mg 11%
Calcium 6mg 111mg 11%
Calories 46kcal 220kcal 9%
Folate 5µg 32µg 7%
Vitamin B1 0.028mg 0.11mg 7%
Vitamin B6 0.029mg 0.118mg 7%
Fructose 3.07g 4%
Polyunsaturated fat 0.044g 0.42g 3%
Vitamin K 6.4µg 2.4µg 3%
Choline 1.9mg 11.4mg 2%
Vitamin B5 0.135mg 0.254mg 2%
Vitamin A 17µg 0µg 2%
Vitamin E 0.26mg 0.1mg 1%
Sodium 0mg 19mg 1%
Net carbs 10.02g 28.5g N/A
Sugar 9.92g 1.76g N/A
Tryptophan 0.009mg 0.271mg 0%
Threonine 0.01mg 0.716mg 0%
Isoleucine 0.014mg 0.701mg 0%
Leucine 0.015mg 1.097mg 0%
Lysine 0.016mg 0.907mg 0%
Methionine 0.008mg 0.187mg 0%
Phenylalanine 0.014mg 0.869mg 0%
Valine 0.016mg 1.086mg 0%
Histidine 0.009mg 0.312mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 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 WaterWater +3130.7%
Contains more ProteinProtein +2485.7%
Contains more FatsFats +4578.6%
Contains more CarbsCarbs +410.5%
Contains more OtherOther +2008.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
1
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 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 -99.8%
Contains more Mono. FatMonounsaturated fat +3176.1%
Contains more Poly. FatPolyunsaturated fat +854.5%

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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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.