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  6. Chia seeds vs. Cocoa bean

Chia seeds vs. Cocoa bean — In-Depth Nutrition Comparison

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Important differences between chia seeds and cocoa bean

  • Chia seeds have more selenium, calcium, vitamin B1, and vitamin B3; however, cocoa bean has more copper, iron, potassium, manganese, magnesium, and vitamin B2.
  • Cocoa bean's daily need coverage for copper is 298% more.
  • Chia seeds have 6 times more calcium than cocoa bean. Chia seeds have 631mg of calcium, while cocoa bean has 111mg.

The food varieties used in the comparison are Seeds, chia seeds, dried and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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 CalciumCalcium +468.5%
Contains more PhosphorusPhosphorus +18.1%
Contains less SodiumSodium -15.8%
Contains more SeleniumSelenium +318.2%
Contains more MagnesiumMagnesium +42.1%
Contains more PotassiumPotassium +516.5%
Contains more IronIron +101%
Contains more CopperCopper +290.4%
Contains more ZincZinc +39.1%
Contains more ManganeseManganese +37.2%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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 +400%
Contains more Vitamin B1Vitamin B1 +463.6%
Contains more Vitamin B3Vitamin B3 +267.9%
Contains more FolateFolate +53.1%
Contains more Vitamin B2Vitamin B2 +170.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Cocoa bean DV% diff.
Copper 0.924mg 3.607mg 298%
Polyunsaturated fat 23.665g 0.42g 155%
Iron 7.72mg 15.52mg 98%
Selenium 55.2µg 13.2µg 76%
Potassium 407mg 2509mg 62%
Calcium 631mg 111mg 52%
Manganese 2.723mg 3.737mg 44%
Vitamin B1 0.62mg 0.11mg 43%
Vitamin B3 8.83mg 2.4mg 40%
Magnesium 335mg 476mg 34%
Fats 30.74g 13.1g 27%
Vitamin B2 0.17mg 0.46mg 22%
Saturated fat 3.33g 7.76g 20%
Caffeine 78mg 20%
Phosphorus 860mg 728mg 19%
Fiber 34.4g 29.8g 18%
Zinc 4.58mg 6.37mg 16%
Calories 486kcal 220kcal 13%
Vitamin B6 0.118mg 9%
Carbs 42.12g 58.3g 5%
Vitamin B5 0.254mg 5%
Monounsaturated fat 2.309g 4.39g 5%
Folate 49µg 32µg 4%
Vitamin E 0.5mg 0.1mg 3%
Protein 16.54g 18.1g 3%
Vitamin C 1.6mg 0mg 2%
Vitamin K 2.4µg 2%
Choline 11.4mg 2%
Net carbs 7.72g 28.5g N/A
Sugar 1.76g N/A
Sodium 16mg 19mg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.271mg 0%
Threonine 0.709mg 0.716mg 0%
Isoleucine 0.801mg 0.701mg 0%
Leucine 1.371mg 1.097mg 0%
Lysine 0.97mg 0.907mg 0%
Methionine 0.588mg 0.187mg 0%
Phenylalanine 1.016mg 0.869mg 0%
Valine 0.95mg 1.086mg 0%
Histidine 0.531mg 0.312mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 FatsFats +134.7%
Contains more WaterWater +114.8%
Contains more CarbsCarbs +38.4%
Contains more OtherOther +62.5%
~equal in Protein ~18.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 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 -57.1%
Contains more Poly. FatPolyunsaturated fat +5534.5%
Contains more Mono. FatMonounsaturated fat +90.1%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.