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  6. Quinoa vs. Cocoa bean

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
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
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

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
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
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%

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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. 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.