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  6. Peanut butter vs. Cocoa bean

Peanut butter vs. Cocoa bean — In-Depth Nutrition Comparison

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The main differences between peanut butter and cocoa bean

  • Peanut butter is richer in vitamin B3 and vitamin E, yet cocoa bean is richer in copper, iron, fiber, manganese, magnesium, potassium, phosphorus, and zinc.
  • Daily need coverage for copper for cocoa bean is 354% higher.
  • Peanut butter contains 91 times more vitamin E than cocoa bean. Peanut butter contains 9.1mg of vitamin E, while cocoa bean contains 0.1mg.

Food types used in this article are Peanut butter, smooth style, without salt and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
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 -10.5%
Contains more MagnesiumMagnesium +183.3%
Contains more CalciumCalcium +126.5%
Contains more PotassiumPotassium +349.6%
Contains more IronIron +792%
Contains more CopperCopper +754.7%
Contains more ZincZinc +153.8%
Contains more PhosphorusPhosphorus +117.3%
Contains more ManganeseManganese +124.4%
Contains more SeleniumSelenium +222%

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% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
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 EVitamin E +9000%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B3Vitamin B3 +446.3%
Contains more Vitamin B5Vitamin B5 +347.6%
Contains more Vitamin B6Vitamin B6 +273.7%
Contains more FolateFolate +171.9%
Contains more CholineCholine +452.6%
Contains more Vitamin B2Vitamin B2 +139.6%
Contains more Vitamin KVitamin K +700%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut butter Cocoa bean DV% diff.
Copper 0.422mg 3.607mg 354%
Iron 1.74mg 15.52mg 172%
Fiber 5g 29.8g 99%
Manganese 1.665mg 3.737mg 90%
Polyunsaturated fat 12.535g 0.42g 81%
Magnesium 168mg 476mg 73%
Vitamin B3 13.112mg 2.4mg 67%
Vitamin E 9.1mg 0.1mg 60%
Fats 51.36g 13.1g 59%
Potassium 558mg 2509mg 57%
Phosphorus 335mg 728mg 56%
Monounsaturated fat 25.941g 4.39g 54%
Zinc 2.51mg 6.37mg 35%
Vitamin B6 0.441mg 0.118mg 25%
Vitamin B2 0.192mg 0.46mg 21%
Caffeine 0mg 78mg 20%
Calories 598kcal 220kcal 19%
Vitamin B5 1.137mg 0.254mg 18%
Selenium 4.1µg 13.2µg 17%
Folate 87µg 32µg 14%
Saturated fat 10.325g 7.76g 12%
Carbs 22.31g 58.3g 12%
Choline 63mg 11.4mg 9%
Protein 22.21g 18.1g 8%
Calcium 49mg 111mg 6%
Vitamin B1 0.15mg 0.11mg 3%
Vitamin K 0.3µg 2.4µg 2%
Starch 3.56g 1%
Net carbs 17.31g 28.5g N/A
Sugar 10.49g 1.76g N/A
Sodium 17mg 19mg 0%
Trans fat 0.075g N/A
Tryptophan 0.231mg 0.271mg 0%
Threonine 0.525mg 0.716mg 0%
Isoleucine 0.616mg 0.701mg 0%
Leucine 1.546mg 1.097mg 0%
Lysine 0.681mg 0.907mg 0%
Methionine 0.265mg 0.187mg 0%
Phenylalanine 1.202mg 0.869mg 0%
Valine 0.782mg 1.086mg 0%
Histidine 0.557mg 0.312mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 ProteinProtein +22.7%
Contains more FatsFats +292.1%
Contains more CarbsCarbs +161.3%
Contains more WaterWater +119.5%
Contains more OtherOther +169.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 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 more Mono. FatMonounsaturated fat +490.9%
Contains more Poly. FatPolyunsaturated fat +2884.5%
Contains less Sat. FatSaturated fat -24.8%

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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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.