White bread vs. Cocoa bean — In-Depth Nutrition Comparison

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A recap on differences between white bread and cocoa bean

White bread is higher in vitamin B1, yet cocoa bean is higher in copper, iron, manganese, fiber, magnesium, phosphorus, potassium, and zinc.
Cocoa bean covers your daily copper needs 390% more than white bread.
White bread contains 5 times more vitamin B1 than cocoa bean. While white bread contains 0.533mg of vitamin B1, cocoa bean contains only 0.11mg.
The amount of saturated fat in white bread is lower.

Food varieties used in this article are Bread, white, commercially prepared (includes soft bread crumbs) and Cocoa, dry powder, unsweetened, processed with alkali.

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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.

White bread

Cocoa bean

Contains more CalciumCalcium	+29.7%
Contains more SeleniumSelenium	+66.7%

Contains more MagnesiumMagnesium	+1969.6%
Contains more PotassiumPotassium	+1891.3%
Contains more IronIron	+329.9%
Contains more CopperCopper	+3471.3%
Contains more ZincZinc	+760.8%
Contains more PhosphorusPhosphorus	+642.9%
Contains less SodiumSodium	-96.1%
Contains more ManganeseManganese	+597.2%

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.

White bread

Cocoa bean

Contains more Vitamin EVitamin E	+120%
Contains more Vitamin B1Vitamin B1	+384.5%
Contains more Vitamin B3Vitamin B3	+99.2%
Contains more Vitamin B5Vitamin B5	+111%
Contains more FolateFolate	+246.9%
Contains more CholineCholine	+28.1%

Contains more Vitamin B2Vitamin B2	+89.3%
Contains more Vitamin B6Vitamin B6	+35.6%
Contains more Vitamin KVitamin K	+1100%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.101mg	3.607mg	390%
Iron	3.61mg	15.52mg	149%
Manganese	0.536mg	3.737mg	139%
Fiber	2.7g	29.8g	108%
Magnesium	23mg	476mg	108%
Phosphorus	98mg	728mg	90%
Potassium	126mg	2509mg	70%
Zinc	0.74mg	6.37mg	51%
Vitamin B1	0.533mg	0.11mg	35%
Saturated fat	0.698g	7.76g	32%
Folate	111µg	32µg	20%
Sodium	490mg	19mg	20%
Caffeine	0mg	78mg	20%
Protein	8.85g	18.1g	19%
Vitamin B2	0.243mg	0.46mg	17%
Selenium	22µg	13.2µg	16%
Starch	37.17g		15%
Fats	3.33g	13.1g	15%
Vitamin B3	4.78mg	2.4mg	15%
Monounsaturated fat	0.599g	4.39g	9%
Polyunsaturated fat	1.602g	0.42g	8%
Vitamin B5	0.536mg	0.254mg	6%
Fructose	2.43g		3%
Calcium	144mg	111mg	3%
Carbs	49.42g	58.3g	3%
Calories	266kcal	220kcal	2%
Vitamin K	0.2µg	2.4µg	2%
Vitamin B6	0.087mg	0.118mg	2%
Vitamin E	0.22mg	0.1mg	1%
Choline	14.6mg	11.4mg	1%
Net carbs	46.72g	28.5g	N/A
Sugar	5.67g	1.76g	N/A
Trans fat	0.027g		N/A
Tryptophan		0.271mg	0%
Threonine		0.716mg	0%
Isoleucine		0.701mg	0%
Leucine		1.097mg	0%
Lysine		0.907mg	0%
Methionine		0.187mg	0%
Phenylalanine		0.869mg	0%
Valine		1.086mg	0%
Histidine		0.312mg	0%
Omega-3 - EPA	0.001g	0g	N/A
Omega-3 - ALA	0.166g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A