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  6. Flax seeds vs. Cocoa bean

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

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What are the main differences between flax seeds and cocoa bean?

  • Flax seeds are richer in vitamin B1, vitamin B6, and selenium, yet cocoa bean is richer in copper, iron, manganese, potassium, vitamin B2, and magnesium.
  • Cocoa bean's daily need coverage for copper is 265% higher.
  • Flax seeds have 15 times more vitamin B1 than cocoa bean. Flax seeds have 1.644mg of vitamin B1, while cocoa bean has 0.11mg.
  • Flax seeds contain less saturated fat.

We used Seeds, flaxseed and Cocoa, dry powder, unsweetened, processed with alkali types in this comparison.

Infographic

Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +129.7%
Contains more SeleniumSelenium +92.4%
Contains more MagnesiumMagnesium +21.4%
Contains more PotassiumPotassium +208.6%
Contains more IronIron +170.9%
Contains more CopperCopper +195.7%
Contains more ZincZinc +46.8%
Contains more PhosphorusPhosphorus +13.4%
Contains less SodiumSodium -36.7%
Contains more ManganeseManganese +50.6%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 +210%
Contains more Vitamin B1Vitamin B1 +1394.5%
Contains more Vitamin B3Vitamin B3 +28.3%
Contains more Vitamin B5Vitamin B5 +287.8%
Contains more Vitamin B6Vitamin B6 +300.8%
Contains more Vitamin KVitamin K +79.2%
Contains more FolateFolate +171.9%
Contains more CholineCholine +590.4%
Contains more Vitamin B2Vitamin B2 +185.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Cocoa bean DV% diff.
Copper 1.22mg 3.607mg 265%
Polyunsaturated fat 28.73g 0.42g 189%
Vitamin B1 1.644mg 0.11mg 128%
Iron 5.73mg 15.52mg 122%
Manganese 2.482mg 3.737mg 55%
Potassium 813mg 2509mg 50%
Fats 42.16g 13.1g 45%
Vitamin B6 0.473mg 0.118mg 27%
Vitamin B2 0.161mg 0.46mg 23%
Selenium 25.4µg 13.2µg 22%
Caffeine 0mg 78mg 20%
Magnesium 392mg 476mg 20%
Saturated fat 3.663g 7.76g 19%
Zinc 4.34mg 6.37mg 18%
Calories 534kcal 220kcal 16%
Vitamin B5 0.985mg 0.254mg 15%
Calcium 255mg 111mg 14%
Folate 87µg 32µg 14%
Phosphorus 642mg 728mg 12%
Choline 78.7mg 11.4mg 12%
Fiber 27.3g 29.8g 10%
Carbs 28.88g 58.3g 10%
Monounsaturated fat 7.527g 4.39g 8%
Vitamin B3 3.08mg 2.4mg 4%
Vitamin K 4.3µg 2.4µg 2%
Vitamin C 0.6mg 0mg 1%
Vitamin E 0.31mg 0.1mg 1%
Protein 18.29g 18.1g 0%
Net carbs 1.58g 28.5g N/A
Sugar 1.55g 1.76g N/A
Sodium 30mg 19mg 0%
Tryptophan 0.297mg 0.271mg 0%
Threonine 0.766mg 0.716mg 0%
Isoleucine 0.896mg 0.701mg 0%
Leucine 1.235mg 1.097mg 0%
Lysine 0.862mg 0.907mg 0%
Methionine 0.37mg 0.187mg 0%
Phenylalanine 0.957mg 0.869mg 0%
Valine 1.072mg 1.086mg 0%
Histidine 0.472mg 0.312mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +221.8%
Contains more WaterWater +157.8%
Contains more CarbsCarbs +101.9%
Contains more OtherOther +110.2%
~equal in Protein ~18.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 -52.8%
Contains more Mono. FatMonounsaturated fat +71.5%
Contains more Poly. FatPolyunsaturated fat +6740.5%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.