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Quinoa vs. Cocoa bean — In-Depth Nutrition Comparison

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Summary of differences between quinoa and cocoa bean

  • Quinoa has less copper, iron, manganese, fiber, magnesium, phosphorus, potassium, zinc, and vitamin B2 than cocoa bean.
  • Cocoa bean covers your daily need for copper, 379% more than quinoa.
  • Quinoa has less saturated fat.

These are the specific foods used in this comparison Quinoa, cooked and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Quinoa 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.
Quinoa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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 -63.2%
Contains more MagnesiumMagnesium +643.8%
Contains more CalciumCalcium +552.9%
Contains more PotassiumPotassium +1358.7%
Contains more IronIron +941.6%
Contains more CopperCopper +1778.6%
Contains more ZincZinc +484.4%
Contains more PhosphorusPhosphorus +378.9%
Contains more ManganeseManganese +492.2%
Contains more SeleniumSelenium +371.4%

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.
Quinoa
3
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 +530%
Contains more FolateFolate +31.3%
Contains more CholineCholine +101.8%
Contains more Vitamin B2Vitamin B2 +318.2%
Contains more Vitamin B3Vitamin B3 +482.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.11mg
~equal in Vitamin B6 ~0.118mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 +2552.2%
Contains more ProteinProtein +311.4%
Contains more FatsFats +582.3%
Contains more CarbsCarbs +173.7%
Contains more OtherOther +913%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 -97%
Contains more Poly. FatPolyunsaturated fat +156.7%
Contains more Mono. FatMonounsaturated fat +731.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Quinoa Cocoa bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Quinoa Cocoa bean DV% diff.
Copper 0.192mg 3.607mg 379%
Iron 1.49mg 15.52mg 175%
Manganese 0.631mg 3.737mg 135%
Fiber 2.8g 29.8g 108%
Magnesium 64mg 476mg 98%
Phosphorus 152mg 728mg 82%
Potassium 172mg 2509mg 69%
Zinc 1.09mg 6.37mg 48%
Saturated fat 0.231g 7.76g 34%
Vitamin B2 0.11mg 0.46mg 27%
Protein 4.4g 18.1g 27%
Caffeine 0mg 78mg 20%
Selenium 2.8µg 13.2µg 19%
Fats 1.92g 13.1g 17%
Carbs 21.3g 58.3g 12%
Vitamin B3 0.412mg 2.4mg 12%
Monounsaturated fat 0.528g 4.39g 10%
Calcium 17mg 111mg 9%
Starch 17.63g 7%
Vitamin B5 0.254mg 5%
Calories 120kcal 220kcal 5%
Vitamin E 0.63mg 0.1mg 4%
Polyunsaturated fat 1.078g 0.42g 4%
Folate 42µg 32µg 3%
Vitamin K 0µg 2.4µg 2%
Choline 23mg 11.4mg 2%
Sodium 7mg 19mg 1%
Net carbs 18.5g 28.5g N/A
Sugar 0.87g 1.76g N/A
Vitamin B1 0.107mg 0.11mg 0%
Vitamin B6 0.123mg 0.118mg 0%
Tryptophan 0.052mg 0.271mg 0%
Threonine 0.131mg 0.716mg 0%
Isoleucine 0.157mg 0.701mg 0%
Leucine 0.261mg 1.097mg 0%
Lysine 0.239mg 0.907mg 0%
Methionine 0.096mg 0.187mg 0%
Phenylalanine 0.185mg 0.869mg 0%
Valine 0.185mg 1.086mg 0%
Histidine 0.127mg 0.312mg 0%
Omega-3 - DHA 0.015g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Cocoa bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Quinoa
20%
Cocoa bean
Minerals Daily Need Coverage Score
38%
Quinoa
343%
Cocoa bean

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 0.89g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 7.529g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $2.6)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.