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Shallot vs. Cocoa bean — In-Depth Nutrition Comparison

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Summary of differences between shallot and cocoa bean

  • Shallot has less copper, iron, manganese, magnesium, fiber, phosphorus, potassium, zinc, and vitamin B2 than cocoa bean.
  • Cocoa bean covers your daily need for copper, 391% more than shallot.
  • Shallot has less saturated fat.

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

Infographic

Shallot vs Cocoa bean infographic
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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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
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 -36.8%
Contains more MagnesiumMagnesium +2166.7%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +651.2%
Contains more IronIron +1193.3%
Contains more CopperCopper +3998.9%
Contains more ZincZinc +1492.5%
Contains more PhosphorusPhosphorus +1113.3%
Contains more ManganeseManganese +1179.8%
Contains more SeleniumSelenium +1000%

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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
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 B5Vitamin B5 +14.2%
Contains more Vitamin B6Vitamin B6 +192.4%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +83.3%
Contains more Vitamin B2Vitamin B2 +2200%
Contains more Vitamin B3Vitamin B3 +1100%
Contains more Vitamin KVitamin K +200%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~32µg
~equal in Choline ~11.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 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 WaterWater +2855.6%
Contains more ProteinProtein +624%
Contains more FatsFats +13000%
Contains more CarbsCarbs +247%
Contains more OtherOther +875%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 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 -99.8%
Contains more Mono. FatMonounsaturated fat +31257.1%
Contains more Poly. FatPolyunsaturated fat +976.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Shallot Cocoa bean
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar 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 Shallot Cocoa bean DV% diff.
Copper 0.088mg 3.607mg 391%
Iron 1.2mg 15.52mg 179%
Manganese 0.292mg 3.737mg 150%
Magnesium 21mg 476mg 108%
Fiber 3.2g 29.8g 106%
Phosphorus 60mg 728mg 95%
Potassium 334mg 2509mg 64%
Zinc 0.4mg 6.37mg 54%
Saturated fat 0.017g 7.76g 35%
Vitamin B2 0.02mg 0.46mg 34%
Protein 2.5g 18.1g 31%
Selenium 1.2µg 13.2µg 22%
Caffeine 0mg 78mg 20%
Fats 0.1g 13.1g 20%
Vitamin B6 0.345mg 0.118mg 17%
Carbs 16.8g 58.3g 14%
Vitamin B3 0.2mg 2.4mg 14%
Monounsaturated fat 0.014g 4.39g 11%
Vitamin C 8mg 0mg 9%
Calories 72kcal 220kcal 7%
Calcium 37mg 111mg 7%
Vitamin B1 0.06mg 0.11mg 4%
Polyunsaturated fat 0.039g 0.42g 3%
Vitamin B5 0.29mg 0.254mg 1%
Vitamin K 0.8µg 2.4µg 1%
Folate 34µg 32µg 1%
Net carbs 13.6g 28.5g N/A
Sugar 7.87g 1.76g N/A
Sodium 12mg 19mg 0%
Vitamin E 0.04mg 0.1mg 0%
Choline 11.3mg 11.4mg 0%
Tryptophan 0.028mg 0.271mg 0%
Threonine 0.098mg 0.716mg 0%
Isoleucine 0.106mg 0.701mg 0%
Leucine 0.149mg 1.097mg 0%
Lysine 0.125mg 0.907mg 0%
Methionine 0.027mg 0.187mg 0%
Phenylalanine 0.081mg 0.869mg 0%
Valine 0.11mg 1.086mg 0%
Histidine 0.043mg 0.312mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shallot 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
14%
Shallot
20%
Cocoa bean
Minerals Daily Need Coverage Score
21%
Shallot
343%
Cocoa bean

Comparison summary

Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Shallot
Shallot is lower in Saturated fat (difference - 7.743g)
Which food is cheaper?
Shallot
Shallot is cheaper (difference - $2.3)
Which food is lower in Sugar?
Cocoa bean
Cocoa bean is lower in Sugar (difference - 6.11g)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 30)
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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.