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  6. Raisin vs. Cocoa bean

Raisin vs. Cocoa bean — In-Depth Nutrition Comparison

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The main differences between raisins and cocoa bean

  • Cocoa bean is richer than raisins in copper, iron, manganese, magnesium, fiber, phosphorus, zinc, potassium, and vitamin B2.
  • Daily need coverage for copper for cocoa bean is 365% higher.
  • Raisins contain less saturated fat.

Food types used in this article are Raisins, seedless and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Raisin 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.
Raisin
Raisin
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
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 -42.1%
Contains more MagnesiumMagnesium +1387.5%
Contains more CalciumCalcium +122%
Contains more PotassiumPotassium +235%
Contains more IronIron +725.5%
Contains more CopperCopper +1034.3%
Contains more ZincZinc +2795.5%
Contains more PhosphorusPhosphorus +620.8%
Contains more ManganeseManganese +1149.8%
Contains more SeleniumSelenium +2100%

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.
Raisin
Raisin
4
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
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 EVitamin E +20%
Contains more Vitamin B6Vitamin B6 +47.5%
Contains more Vitamin KVitamin K +45.8%
Contains more Vitamin B2Vitamin B2 +268%
Contains more Vitamin B3Vitamin B3 +213.3%
Contains more Vitamin B5Vitamin B5 +167.4%
Contains more FolateFolate +540%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.11mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~11.4mg

All nutrients comparison - raw data values

Nutrient Raisin Cocoa bean DV% diff.
Copper 0.318mg 3.607mg 365%
Iron 1.88mg 15.52mg 171%
Manganese 0.299mg 3.737mg 149%
Magnesium 32mg 476mg 106%
Fiber 3.7g 29.8g 104%
Phosphorus 101mg 728mg 90%
Zinc 0.22mg 6.37mg 56%
Potassium 749mg 2509mg 52%
Fructose 29.68g 37%
Saturated fat 0.058g 7.76g 35%
Protein 3.07g 18.1g 30%
Vitamin B2 0.125mg 0.46mg 26%
Selenium 0.6µg 13.2µg 23%
Caffeine 0mg 78mg 20%
Fats 0.46g 13.1g 19%
Monounsaturated fat 0.051g 4.39g 11%
Vitamin B3 0.766mg 2.4mg 10%
Folate 5µg 32µg 7%
Carbs 79.18g 58.3g 7%
Calcium 50mg 111mg 6%
Vitamin B6 0.174mg 0.118mg 4%
Calories 299kcal 220kcal 4%
Vitamin B5 0.095mg 0.254mg 3%
Polyunsaturated fat 0.037g 0.42g 3%
Vitamin C 2.3mg 0mg 3%
Starch 2.7g 1%
Vitamin K 3.5µg 2.4µg 1%
Net carbs 75.48g 28.5g N/A
Sugar 59.19g 1.76g N/A
Sodium 11mg 19mg 0%
Vitamin E 0.12mg 0.1mg 0%
Vitamin B1 0.106mg 0.11mg 0%
Choline 11.1mg 11.4mg 0%
Tryptophan 0.05mg 0.271mg 0%
Threonine 0.077mg 0.716mg 0%
Isoleucine 0.057mg 0.701mg 0%
Leucine 0.096mg 1.097mg 0%
Lysine 0.084mg 0.907mg 0%
Methionine 0.021mg 0.187mg 0%
Phenylalanine 0.065mg 0.869mg 0%
Valine 0.083mg 1.086mg 0%
Histidine 0.072mg 0.312mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
2
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 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 CarbsCarbs +35.8%
Contains more WaterWater +471.5%
Contains more ProteinProtein +489.6%
Contains more FatsFats +2747.8%
Contains more OtherOther +319.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 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 -99.3%
Contains more Mono. FatMonounsaturated fat +8507.8%
Contains more Poly. FatPolyunsaturated fat +1035.1%

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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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.