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Egg vs. Cocoa bean — In-Depth Nutrition Comparison

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A recap on differences between eggs and cocoa bean

  • Eggs are higher in choline, yet cocoa bean is higher in iron, copper, manganese, fiber, magnesium, phosphorus, potassium, and zinc.
  • Cocoa bean covers your daily iron needs 179% more than eggs.

Food varieties used in this article are Egg, whole, cooked, hard-boiled and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Egg 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.
Egg
Egg
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 SeleniumSelenium +133.3%
Contains more MagnesiumMagnesium +4660%
Contains more CalciumCalcium +122%
Contains more PotassiumPotassium +1891.3%
Contains more IronIron +1204.2%
Contains more CopperCopper +80.4%
Contains more ZincZinc +506.7%
Contains more PhosphorusPhosphorus +323.3%
Contains less SodiumSodium -84.7%
Contains more ManganeseManganese +14273.1%

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.
Egg
Egg
8
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +930%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +11.5%
Contains more Vitamin B5Vitamin B5 +450.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +37.5%
Contains more CholineCholine +2477.2%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B3Vitamin B3 +3650%
Contains more Vitamin KVitamin K +700%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.118mg

All nutrients comparison - raw data values

Nutrient Egg Cocoa bean DV% diff.
Copper 2mg 3.607mg 179%
Iron 1.19mg 15.52mg 179%
Manganese 0.026mg 3.737mg 161%
Cholesterol 373mg 0mg 124%
Fiber 0g 29.8g 119%
Magnesium 10mg 476mg 111%
Phosphorus 172mg 728mg 79%
Potassium 126mg 2509mg 70%
Choline 293.8mg 11.4mg 51%
Zinc 1.05mg 6.37mg 48%
Vitamin B12 1.11µg 0µg 46%
Selenium 30.8µg 13.2µg 32%
Vitamin B5 1.398mg 0.254mg 23%
Caffeine 0mg 78mg 20%
Saturated fat 3.267g 7.76g 20%
Carbs 1.12g 58.3g 19%
Vitamin A 149µg 0µg 17%
Vitamin B3 0.064mg 2.4mg 15%
Vitamin D 2.2µg 0µg 11%
Vitamin D 87IU 0IU 11%
Protein 12.58g 18.1g 11%
Polyunsaturated fat 1.414g 0.42g 7%
Calcium 50mg 111mg 6%
Vitamin E 1.03mg 0.1mg 6%
Sodium 124mg 19mg 5%
Vitamin B1 0.066mg 0.11mg 4%
Fats 10.61g 13.1g 4%
Vitamin B2 0.513mg 0.46mg 4%
Calories 155kcal 220kcal 3%
Folate 44µg 32µg 3%
Vitamin K 0.3µg 2.4µg 2%
Monounsaturated fat 4.077g 4.39g 1%
Net carbs 1.12g 28.5g N/A
Sugar 1.12g 1.76g N/A
Vitamin B6 0.121mg 0.118mg 0%
Tryptophan 0.153mg 0.271mg 0%
Threonine 0.604mg 0.716mg 0%
Isoleucine 0.686mg 0.701mg 0%
Leucine 1.075mg 1.097mg 0%
Lysine 0.904mg 0.907mg 0%
Methionine 0.392mg 0.187mg 0%
Phenylalanine 0.668mg 0.869mg 0%
Valine 0.767mg 1.086mg 0%
Histidine 0.298mg 0.312mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
1
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 +2663.7%
Contains more ProteinProtein +43.9%
Contains more FatsFats +23.5%
Contains more CarbsCarbs +5105.4%
Contains more OtherOther +629%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 -57.9%
Contains more Poly. FatPolyunsaturated fat +236.7%
~equal in Monounsaturated fat ~4.39g

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.