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  6. Walnut vs. Cocoa bean

Walnut vs. Cocoa bean — In-Depth Nutrition Comparison

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Differences between Walnut and Cocoa bean

  • Walnut has more Vitamin B6, and Vitamin B1, while Cocoa bean has more Copper, Iron, Fiber, Magnesium, Potassium, Phosphorus, Zinc, and Vitamin B2.
  • Cocoa bean's daily need coverage for Copper is 225% higher.
  • Cocoa bean contains 5 times less Vitamin B6 than Walnut. Walnut contains 0.537mg of Vitamin B6, while Cocoa bean contains 0.118mg.

The food types used in this comparison are Nuts, walnuts, english and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Walnut 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.
Walnut
Walnut
1
:
9
Cocoa bean
Cocoa bean
Contains less Sodium -89.5%
Contains more Calcium +13.3%
Contains more Iron +433.3%
Contains more Magnesium +201.3%
Contains more Phosphorus +110.4%
Contains more Potassium +468.9%
Contains more Zinc +106.1%
Contains more Copper +127.4%
Contains more Selenium +169.4%
Equal in Manganese - 3.737
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Cocoa bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 582% 340% 312% 222% 3% 174% 1203% 488% 72%
Contains less Sodium -89.5%
Contains more Calcium +13.3%
Contains more Iron +433.3%
Contains more Magnesium +201.3%
Contains more Phosphorus +110.4%
Contains more Potassium +468.9%
Contains more Zinc +106.1%
Contains more Copper +127.4%
Contains more Selenium +169.4%
Equal in Manganese - 3.737

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.
Walnut
Walnut
8
:
2
Cocoa bean
Cocoa bean
Contains more Vitamin A +∞%
Contains more Vitamin E +600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +210%
Contains more Vitamin B5 +124.4%
Contains more Vitamin B6 +355.1%
Contains more Folate +206.3%
Contains more Vitamin K +12.5%
Contains more Vitamin B2 +206.7%
Contains more Vitamin B3 +113.3%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Cocoa bean
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% 28% 107% 45% 16% 28% 24% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin E +600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +210%
Contains more Vitamin B5 +124.4%
Contains more Vitamin B6 +355.1%
Contains more Folate +206.3%
Contains more Vitamin K +12.5%
Contains more Vitamin B2 +206.7%
Contains more Vitamin B3 +113.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
2
:
3
Cocoa bean
Cocoa bean
Contains more Fats +397.8%
Contains more Water +50.7%
Contains more Protein +18.8%
Contains more Carbs +325.2%
Contains more Other +338.2%
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Cocoa bean
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 Fats +397.8%
Contains more Water +50.7%
Contains more Protein +18.8%
Contains more Carbs +325.2%
Contains more Other +338.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
3
:
0
Cocoa bean
Cocoa bean
Contains less Saturated Fat -21.1%
Contains more Monounsaturated Fat +103.5%
Contains more Polyunsaturated fat +11131.9%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Cocoa bean
62% 35% 3%
Saturated Fat: 7.76 g
Monounsaturated Fat: 4.39 g
Polyunsaturated fat: 0.42 g
Contains less Saturated Fat -21.1%
Contains more Monounsaturated Fat +103.5%
Contains more Polyunsaturated fat +11131.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Cocoa bean Opinion
Net carbs 7.01g 28.5g Cocoa bean
Protein 15.23g 18.1g Cocoa bean
Fats 65.21g 13.1g Walnut
Carbs 13.71g 58.3g Cocoa bean
Calories 654kcal 220kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g 1.76g Cocoa bean
Fiber 6.7g 29.8g Cocoa bean
Calcium 98mg 111mg Cocoa bean
Iron 2.91mg 15.52mg Cocoa bean
Magnesium 158mg 476mg Cocoa bean
Phosphorus 346mg 728mg Cocoa bean
Potassium 441mg 2509mg Cocoa bean
Sodium 2mg 19mg Walnut
Zinc 3.09mg 6.37mg Cocoa bean
Copper 1.586mg 3.607mg Cocoa bean
Manganese 3.414mg 3.737mg Cocoa bean
Selenium 4.9µg 13.2µg Cocoa bean
Vitamin A 20IU 0IU Walnut
Vitamin A RAE 1µg 0µg Walnut
Vitamin E 0.7mg 0.1mg Walnut
Vitamin C 1.3mg 0mg Walnut
Vitamin B1 0.341mg 0.11mg Walnut
Vitamin B2 0.15mg 0.46mg Cocoa bean
Vitamin B3 1.125mg 2.4mg Cocoa bean
Vitamin B5 0.57mg 0.254mg Walnut
Vitamin B6 0.537mg 0.118mg Walnut
Folate 98µg 32µg Walnut
Vitamin K 2.7µg 2.4µg Walnut
Tryptophan 0.17mg 0.271mg Cocoa bean
Threonine 0.596mg 0.716mg Cocoa bean
Isoleucine 0.625mg 0.701mg Cocoa bean
Leucine 1.17mg 1.097mg Walnut
Lysine 0.424mg 0.907mg Cocoa bean
Methionine 0.236mg 0.187mg Walnut
Phenylalanine 0.711mg 0.869mg Cocoa bean
Valine 0.753mg 1.086mg Cocoa bean
Histidine 0.391mg 0.312mg Walnut
Saturated Fat 6.126g 7.76g Walnut
Monounsaturated Fat 8.933g 4.39g Walnut
Polyunsaturated fat 47.174g 0.42g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Cocoa bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Walnut
21%
Cocoa bean
Minerals Daily Need Coverage Score
152%
Walnut
343%
Cocoa bean

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 1.634g)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Cocoa bean
Cocoa bean is lower in Sugar (difference - 0.85g)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 0)
Which food is cheaper?
Cocoa bean
Cocoa bean is cheaper (difference - $2.4)
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)

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.