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  6. Dried fruit vs. Cocoa bean

Dried fruit vs. Cocoa bean — In-Depth Nutrition Comparison

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How are dried fruit and cocoa bean different?

  • Dried fruit is richer in vitamin A, while cocoa bean is higher in copper, iron, manganese, magnesium, phosphorus, fiber, zinc, and potassium.
  • Cocoa bean covers your daily need for copper, 363% more than dried fruit.
  • Dried fruit is lower in saturated fat.

Apricots, dried, sulfured, uncooked and Cocoa, dry powder, unsweetened, processed with alkali types were used in this article.

Infographic

Dried fruit 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% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 -47.4%
Contains more MagnesiumMagnesium +1387.5%
Contains more CalciumCalcium +101.8%
Contains more PotassiumPotassium +115.9%
Contains more IronIron +483.5%
Contains more CopperCopper +951.6%
Contains more ZincZinc +1533.3%
Contains more PhosphorusPhosphorus +925.4%
Contains more ManganeseManganese +1490.2%
Contains more SeleniumSelenium +500%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +4230%
Contains more Vitamin B5Vitamin B5 +103.1%
Contains more Vitamin B6Vitamin B6 +21.2%
Contains more Vitamin KVitamin K +29.2%
Contains more CholineCholine +21.9%
Contains more Vitamin B1Vitamin B1 +633.3%
Contains more Vitamin B2Vitamin B2 +521.6%
Contains more FolateFolate +220%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Cocoa bean DV% diff.
Copper 0.343mg 3.607mg 363%
Iron 2.66mg 15.52mg 161%
Manganese 0.235mg 3.737mg 152%
Magnesium 32mg 476mg 106%
Phosphorus 71mg 728mg 94%
Fiber 7.3g 29.8g 90%
Zinc 0.39mg 6.37mg 54%
Potassium 1162mg 2509mg 40%
Saturated fat 0.017g 7.76g 35%
Vitamin B2 0.074mg 0.46mg 30%
Protein 3.39g 18.1g 29%
Vitamin E 4.33mg 0.1mg 28%
Selenium 2.2µg 13.2µg 20%
Caffeine 0mg 78mg 20%
Vitamin A 180µg 0µg 20%
Fats 0.51g 13.1g 19%
Fructose 12.47g 16%
Monounsaturated fat 0.074g 4.39g 11%
Vitamin B1 0.015mg 0.11mg 8%
Folate 10µg 32µg 6%
Calcium 55mg 111mg 6%
Vitamin B5 0.516mg 0.254mg 5%
Polyunsaturated fat 0.074g 0.42g 2%
Vitamin B6 0.143mg 0.118mg 2%
Vitamin C 1mg 0mg 1%
Carbs 62.64g 58.3g 1%
Calories 241kcal 220kcal 1%
Vitamin K 3.1µg 2.4µg 1%
Vitamin B3 2.589mg 2.4mg 1%
Net carbs 55.34g 28.5g N/A
Sugar 53.44g 1.76g N/A
Starch 0.35g 0%
Sodium 10mg 19mg 0%
Choline 13.9mg 11.4mg 0%
Tryptophan 0.016mg 0.271mg 0%
Threonine 0.073mg 0.716mg 0%
Isoleucine 0.063mg 0.701mg 0%
Leucine 0.105mg 1.097mg 0%
Lysine 0.083mg 0.907mg 0%
Methionine 0.015mg 0.187mg 0%
Phenylalanine 0.062mg 0.869mg 0%
Valine 0.078mg 1.086mg 0%
Histidine 0.047mg 0.312mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +1044.1%
Contains more ProteinProtein +433.9%
Contains more FatsFats +2468.6%
Contains more OtherOther +203.5%
~equal in Carbs ~58.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 +5832.4%
Contains more Poly. FatPolyunsaturated fat +467.6%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.