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Soybean raw vs. Cocoa bean — In-Depth Nutrition Comparison

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The main differences between soybean raw and cocoa bean

  • Soybean raw is richer in folate, vitamin B1, vitamin K, and vitamin B2, yet cocoa bean is richer in copper, fiber, manganese, magnesium, and potassium.
  • Daily need coverage for copper for cocoa bean is 217% higher.
  • Soybean raw contains 20 times more vitamin K than cocoa bean. Soybean raw contains 47µg of vitamin K, while cocoa bean contains 2.4µg.
  • Soybean raw contains less saturated fat.

Food types used in this article are Soybeans, mature seeds, raw and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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 +149.5%
Contains less SodiumSodium -89.5%
Contains more SeleniumSelenium +34.8%
Contains more MagnesiumMagnesium +70%
Contains more PotassiumPotassium +39.6%
Contains more CopperCopper +117.6%
Contains more ZincZinc +30.3%
Contains more ManganeseManganese +48.5%
~equal in Iron ~15.52mg
~equal in Phosphorus ~728mg

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin B1Vitamin B1 +694.5%
Contains more Vitamin B2Vitamin B2 +89.1%
Contains more Vitamin B5Vitamin B5 +212.2%
Contains more Vitamin B6Vitamin B6 +219.5%
Contains more Vitamin KVitamin K +1858.3%
Contains more FolateFolate +1071.9%
Contains more CholineCholine +916.7%
Contains more Vitamin B3Vitamin B3 +47.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Cocoa bean DV% diff.
Copper 1.658mg 3.607mg 217%
Folate 375µg 32µg 86%
Fiber 9.3g 29.8g 82%
Polyunsaturated fat 11.255g 0.42g 72%
Vitamin B1 0.874mg 0.11mg 64%
Manganese 2.517mg 3.737mg 53%
Magnesium 280mg 476mg 47%
Vitamin K 47µg 2.4µg 37%
Protein 36.49g 18.1g 37%
Vitamin B2 0.87mg 0.46mg 32%
Saturated fat 2.884g 7.76g 22%
Potassium 1797mg 2509mg 21%
Vitamin B6 0.377mg 0.118mg 20%
Caffeine 0mg 78mg 20%
Choline 115.9mg 11.4mg 19%
Calcium 277mg 111mg 17%
Zinc 4.89mg 6.37mg 13%
Vitamin B5 0.793mg 0.254mg 11%
Fats 19.94g 13.1g 11%
Calories 446kcal 220kcal 11%
Carbs 30.16g 58.3g 9%
Selenium 17.8µg 13.2µg 8%
Vitamin C 6mg 0mg 7%
Vitamin B3 1.623mg 2.4mg 5%
Vitamin E 0.85mg 0.1mg 5%
Phosphorus 704mg 728mg 3%
Iron 15.7mg 15.52mg 2%
Sodium 2mg 19mg 1%
Net carbs 20.86g 28.5g N/A
Sugar 7.33g 1.76g N/A
Vitamin A 1µg 0µg 0%
Monounsaturated fat 4.404g 4.39g 0%
Tryptophan 0.591mg 0.271mg 0%
Threonine 1.766mg 0.716mg 0%
Isoleucine 1.971mg 0.701mg 0%
Leucine 3.309mg 1.097mg 0%
Lysine 2.706mg 0.907mg 0%
Methionine 0.547mg 0.187mg 0%
Phenylalanine 2.122mg 0.869mg 0%
Valine 2.029mg 1.086mg 0%
Histidine 1.097mg 0.312mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 ProteinProtein +101.6%
Contains more FatsFats +52.2%
Contains more WaterWater +216.3%
Contains more CarbsCarbs +93.3%
Contains more OtherOther +60.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 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 -62.8%
Contains more Poly. FatPolyunsaturated fat +2579.8%
~equal in Monounsaturated fat ~4.39g

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.