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Sweet potato vs. Cocoa bean — In-Depth Nutrition Comparison

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Summary of differences between sweet potato and cocoa bean

  • Sweet potato has more vitamin A; however, cocoa bean is higher in copper, iron, manganese, magnesium, fiber, phosphorus, potassium, and zinc.
  • Cocoa bean covers your daily need for copper, 384% more than sweet potato.
  • Sweet potato has less saturated fat.

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

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 MagnesiumMagnesium +1804%
Contains more CalciumCalcium +270%
Contains more PotassiumPotassium +644.5%
Contains more IronIron +2444.3%
Contains more CopperCopper +2288.7%
Contains more ZincZinc +2023.3%
Contains more PhosphorusPhosphorus +1448.9%
Contains less SodiumSodium -65.5%
Contains more ManganeseManganese +1348.4%
Contains more SeleniumSelenium +2100%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 +160%
Contains more Vitamin B5Vitamin B5 +215%
Contains more Vitamin B6Vitamin B6 +77.1%
Contains more Vitamin B1Vitamin B1 +41%
Contains more Vitamin B2Vitamin B2 +654.1%
Contains more Vitamin B3Vitamin B3 +330.9%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +190.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~11.4mg

All nutrients comparison - raw data values

Nutrient Sweet potato Cocoa bean DV% diff.
Copper 0.151mg 3.607mg 384%
Iron 0.61mg 15.52mg 186%
Manganese 0.258mg 3.737mg 151%
Magnesium 25mg 476mg 107%
Fiber 3g 29.8g 107%
Phosphorus 47mg 728mg 97%
Vitamin A 709µg 0µg 79%
Potassium 337mg 2509mg 64%
Zinc 0.3mg 6.37mg 55%
Saturated fat 0.018g 7.76g 35%
Protein 1.57g 18.1g 33%
Vitamin B2 0.061mg 0.46mg 31%
Selenium 0.6µg 13.2µg 23%
Caffeine 0mg 78mg 20%
Fats 0.05g 13.1g 20%
Carbs 20.12g 58.3g 13%
Vitamin B3 0.557mg 2.4mg 12%
Vitamin B5 0.8mg 0.254mg 11%
Monounsaturated fat 0.001g 4.39g 11%
Calcium 30mg 111mg 8%
Vitamin B6 0.209mg 0.118mg 7%
Calories 86kcal 220kcal 7%
Starch 12.65g 5%
Folate 11µg 32µg 5%
Vitamin B1 0.078mg 0.11mg 3%
Vitamin C 2.4mg 0mg 3%
Polyunsaturated fat 0.014g 0.42g 3%
Sodium 55mg 19mg 2%
Fructose 0.7g 1%
Vitamin E 0.26mg 0.1mg 1%
Vitamin K 1.8µg 2.4µg 1%
Net carbs 17.12g 28.5g N/A
Sugar 4.18g 1.76g N/A
Choline 12.3mg 11.4mg 0%
Tryptophan 0.031mg 0.271mg 0%
Threonine 0.083mg 0.716mg 0%
Isoleucine 0.055mg 0.701mg 0%
Leucine 0.092mg 1.097mg 0%
Lysine 0.066mg 0.907mg 0%
Methionine 0.029mg 0.187mg 0%
Phenylalanine 0.089mg 0.869mg 0%
Valine 0.086mg 1.086mg 0%
Histidine 0.031mg 0.312mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +2762.2%
Contains more ProteinProtein +1052.9%
Contains more FatsFats +26100%
Contains more CarbsCarbs +189.8%
Contains more OtherOther +695.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 +438900%
Contains more Poly. FatPolyunsaturated fat +2900%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.