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Cocoa bean nutrition, glycemic index, calories, and serving size

Cocoa, dry powder, unsweetened, processed with alkali
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Cocoa bean

Cocoa bean
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
(-)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 tbsp (5.4 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-30.7 (alkaline)
Calories
220
96% Iron
95% Potassium
93% Fiber
92% Phosphorus
91% Magnesium
Explanation: The given food contains more Iron than 96% of foods. Note that this food itself is richer in Iron than it is in any other nutrient. Similarly, it is relatively rich in Potassium, Fiber, Phosphorus, and Magnesium.

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Macronutrients chart

19% 14% 59% 3% 8%
Protein:
Daily Value: 36%
18.1 g of 50 g
36%
Fats:
Daily Value: 20%
13.1 g of 65 g
20%
Carbs:
Daily Value: 19%
58.3 g of 300 g
19%
Water:
Daily Value: 0%
2.7 g of 2,000 g
0%
Other:
7.8 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 220
% Daily Value*
20%
Total Fat 13g
36%
Saturated Fat 8g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 19mg
19%
Total Carbohydrate 58g
120%
Dietary Fiber 30g
Total Sugars g
Includes ? g Added Sugars
Protein 18g
Vitamin D 0mcg 0%

Calcium 111mg 11%

Iron 16mg 200%

Potassium 2,509mg 0%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
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Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
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Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
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Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
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Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
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While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Cocoa bean nutrition infographic

Cocoa bean nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 34% 582% 340% 312% 222% 3% 174% 1203% 488% 72% 7%
Calcium: 111 mg of 1,000 mg 11%
Iron: 15.52 mg of 8 mg 194%
Magnesium: 476 mg of 420 mg 113%
Phosphorus: 728 mg of 700 mg 104%
Potassium: 2509 mg of 3,400 mg 74%
Sodium: 19 mg of 2,300 mg 1%
Zinc: 6.37 mg of 11 mg 58%
Copper: 3.607 mg of 1 mg 401%
Manganese: 3.737 mg of 2 mg 162%
Selenium: 13.2 µg of 55 µg 24%
Choline: 11.4 mg of 550 mg 2%

Mineral chart - relative view

Iron
15.52 mg
TOP 4%
Potassium
2509 mg
TOP 5%
Phosphorus
728 mg
TOP 8%
Magnesium
476 mg
TOP 9%
Zinc
6.37 mg
TOP 14%
Copper
3.607 mg
TOP 15%
Calcium
111 mg
TOP 20%
Manganese
3.737 mg
TOP 26%
Selenium
13.2 µg
TOP 56%
Sodium
19 mg
TOP 81%
Choline
11.4 mg
TOP 84%

Vitamin coverage chart

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%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0.1 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.11 mg of 1 mg 9%
Vitamin B2: 0.46 mg of 1 mg 35%
Vitamin B3: 2.4 mg of 16 mg 15%
Vitamin B5: 0.254 mg of 5 mg 5%
Vitamin B6: 0.118 mg of 1 mg 9%
Folate: 32 µg of 400 µg 8%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 2.4 µg of 120 µg 2%

Vitamin chart - relative view

Vitamin B2
0.46 mg
TOP 16%
Folate
32 µg
TOP 41%
Vitamin B1
0.11 mg
TOP 46%
Vitamin B3
2.4 mg
TOP 55%
Vitamin B6
0.118 mg
TOP 60%
Vitamin K
2.4 µg
TOP 63%
Vitamin B5
0.254 mg
TOP 77%
Vitamin E
0.1 mg
TOP 86%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%
Vitamin A
0 IU
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 291% 205% 151% 121% 130% 54% 149% 180% 134%
Tryptophan: 271 mg of 280 mg 97%
Threonine: 716 mg of 1,050 mg 68%
Isoleucine: 701 mg of 1,400 mg 50%
Leucine: 1097 mg of 2,730 mg 40%
Lysine: 907 mg of 2,100 mg 43%
Methionine: 187 mg of 1,050 mg 18%
Phenylalanine: 869 mg of 1,750 mg 50%
Valine: 1086 mg of 1,820 mg 60%
Histidine: 312 mg of 700 mg 45%

Fat type information

7.76% 4.39% 0.42%
Saturated Fat: 7.76 g
Monounsaturated Fat: 4.39 g
Polyunsaturated fat: 0.42 g

Fiber content ratio for Cocoa bean

1.76% 29.8% 26.74%
Sugar: 1.76 g
Fiber: 29.8 g
Other: 26.74 g

All nutrients for Cocoa bean per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 43% 29% 18.1g 6.4 times more than Broccoli
Fats 20% 26% 13.1g 2.5 times less than Cheese
Carbs 19% 17% 58.3g 2.1 times more than Rice
Calories 11% 44% 220kcal 4.7 times more than Orange
Sugar 0% 61% 1.76g 5.1 times less than Coca-Cola
Fiber 119% 7% 29.8g 12.4 times more than Orange
Calcium 11% 20% 111mg 1.1 times less than Milk
Iron 194% 4% 15.52mg 6 times more than Beef
Magnesium 113% 9% 476mg 3.4 times more than Almond
Phosphorus 104% 8% 728mg 4 times more than Chicken meat
Potassium 74% 5% 2509mg 17.1 times more than Cucumber
Sodium 1% 81% 19mg 25.8 times less than White Bread
Zinc 58% 14% 6.37mg Equal to Beef
Copper 401% 15% 3.61mg 25.4 times more than Shiitake
Vitamin E 1% 86% 0.1mg 14.6 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 0% 100% 0mg N/A
Vitamin B1 9% 46% 0.11mg 2.4 times less than Pea
Vitamin B2 35% 16% 0.46mg 3.5 times more than Avocado
Vitamin B3 15% 55% 2.4mg 4 times less than Turkey meat
Vitamin B5 5% 77% 0.25mg 4.4 times less than Sunflower seed
Vitamin B6 9% 60% 0.12mg Equal to Oat
Folate 8% 41% 32µg 1.9 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 2% 63% 2.4µg 42.3 times less than Broccoli
Tryptophan 0% 54% 0.27mg 1.1 times less than Chicken meat
Threonine 0% 68% 0.72mg Equal to Beef
Isoleucine 0% 70% 0.7mg 1.3 times less than Salmon
Leucine 0% 72% 1.1mg 2.2 times less than Tuna
Lysine 0% 72% 0.91mg 2 times more than Tofu
Methionine 0% 76% 0.19mg 1.9 times more than Quinoa
Phenylalanine 0% 60% 0.87mg 1.3 times more than Egg
Valine 0% 59% 1.09mg 1.9 times less than Soybean
Histidine 0% 74% 0.31mg 2.4 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Saturated Fat 39% 16% 7.76g 1.3 times more than Beef
Monounsaturated Fat 0% 35% 4.39g 2.2 times less than Avocado
Polyunsaturated fat 0% 65% 0.42g 112.3 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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