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  6. Soybean raw vs. Cocoa solids

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

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Summary of differences between Soybean raw and Cocoa solids

  • Soybean raw has more Folate, Vitamin B1, Vitamin B2, Vitamin K, and Iron, however, Cocoa solids are higher in Copper, Fiber, Manganese, and Magnesium.
  • Cocoa solids covers your daily need of Copper 237% more than Soybean raw.
  • Soybean raw has 19 times more Vitamin K than Cocoa solids. While Soybean raw has 47µg of Vitamin K, Cocoa solids have only 2.5µg.
  • Soybean raw has less Saturated Fat.

These are the specific foods used in this comparison Soybeans, mature seeds, raw and Cocoa, dry powder, unsweetened.

Infographic

Soybean raw vs Cocoa solids 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.
Soybean raw
Soybean raw
5
:
5
Cocoa solids
Cocoa solids
Contains more Calcium +116.4%
Contains more Iron +13.3%
Contains more Potassium +17.9%
Contains less Sodium -90.5%
Contains more Selenium +24.5%
Contains more Magnesium +78.2%
Contains more Zinc +39.3%
Contains more Copper +128.5%
Contains more Manganese +52.4%
Equal in Phosphorus - 734
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Cocoa solids
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 520% 357% 315% 135% 3% 186% 1263% 501% 78%
Contains more Calcium +116.4%
Contains more Iron +13.3%
Contains more Potassium +17.9%
Contains less Sodium -90.5%
Contains more Selenium +24.5%
Contains more Magnesium +78.2%
Contains more Zinc +39.3%
Contains more Copper +128.5%
Contains more Manganese +52.4%
Equal in Phosphorus - 734

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.
Soybean raw
Soybean raw
9
:
1
Cocoa solids
Cocoa solids
Contains more Vitamin A +∞%
Contains more Vitamin E +750%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1020.5%
Contains more Vitamin B2 +261%
Contains more Vitamin B5 +212.2%
Contains more Vitamin B6 +219.5%
Contains more Folate +1071.9%
Contains more Vitamin K +1780%
Contains more Vitamin B3 +34.6%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Cocoa solids
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 20% 56% 41% 16% 28% 24% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin E +750%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1020.5%
Contains more Vitamin B2 +261%
Contains more Vitamin B5 +212.2%
Contains more Vitamin B6 +219.5%
Contains more Folate +1071.9%
Contains more Vitamin K +1780%
Contains more Vitamin B3 +34.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
3
:
2
Cocoa solids
Cocoa solids
Contains more Protein +86.2%
Contains more Fats +45.5%
Contains more Water +184.7%
Contains more Carbs +92%
Contains more Other +19.1%
Soybean raw
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
Cocoa solids
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more Protein +86.2%
Contains more Fats +45.5%
Contains more Water +184.7%
Contains more Carbs +92%
Contains more Other +19.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Cocoa solids
Cocoa solids
Contains less Saturated Fat -64.3%
Contains more Polyunsaturated fat +2458%
Equal in Monounsaturated Fat - 4.57
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Cocoa solids
62% 35% 3%
Saturated Fat: 8.07 g
Monounsaturated Fat: 4.57 g
Polyunsaturated fat: 0.44 g
Contains less Saturated Fat -64.3%
Contains more Polyunsaturated fat +2458%
Equal in Monounsaturated Fat - 4.57

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean raw Cocoa solids
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Cocoa solids Opinion
Net carbs 20.86g 20.9g Cocoa solids
Protein 36.49g 19.6g Soybean raw
Fats 19.94g 13.7g Soybean raw
Carbs 30.16g 57.9g Cocoa solids
Calories 446kcal 228kcal Soybean raw
Sugar 7.33g 1.75g Cocoa solids
Fiber 9.3g 37g Cocoa solids
Calcium 277mg 128mg Soybean raw
Iron 15.7mg 13.86mg Soybean raw
Magnesium 280mg 499mg Cocoa solids
Phosphorus 704mg 734mg Cocoa solids
Potassium 1797mg 1524mg Soybean raw
Sodium 2mg 21mg Soybean raw
Zinc 4.89mg 6.81mg Cocoa solids
Copper 1.658mg 3.788mg Cocoa solids
Manganese 2.517mg 3.837mg Cocoa solids
Selenium 17.8µg 14.3µg Soybean raw
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 0.1mg Soybean raw
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.078mg Soybean raw
Vitamin B2 0.87mg 0.241mg Soybean raw
Vitamin B3 1.623mg 2.185mg Cocoa solids
Vitamin B5 0.793mg 0.254mg Soybean raw
Vitamin B6 0.377mg 0.118mg Soybean raw
Folate 375µg 32µg Soybean raw
Vitamin K 47µg 2.5µg Soybean raw
Tryptophan 0.591mg 0.293mg Soybean raw
Threonine 1.766mg 0.776mg Soybean raw
Isoleucine 1.971mg 0.76mg Soybean raw
Leucine 3.309mg 1.189mg Soybean raw
Lysine 2.706mg 0.983mg Soybean raw
Methionine 0.547mg 0.202mg Soybean raw
Phenylalanine 2.122mg 0.941mg Soybean raw
Valine 2.029mg 1.177mg Soybean raw
Histidine 1.097mg 0.339mg Soybean raw
Saturated Fat 2.884g 8.07g Soybean raw
Monounsaturated Fat 4.404g 4.57g Cocoa solids
Polyunsaturated fat 11.255g 0.44g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Cocoa solids
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
85%
Soybean raw
16%
Cocoa solids
Minerals Daily Need Coverage Score
244%
Soybean raw
339%
Cocoa solids

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 5.186g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 5.58g)
Which food is cheaper?
Cocoa solids
Cocoa solids is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.