Beans vs Cocoa
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cocoa, dry powder, unsweetened is higher in more vitamins & minerals
Calories (kcal)
Beans 337
Cocoa 228
Protein (g)
Beans 22.5
Cocoa 19.6
Carbs (g)
Beans 61.3
Cocoa 57.9
Fat (g)
Beans 1.06
Cocoa 13.7
Fiber (g)
Beans 15.2
Cocoa 37.0
Quick answers
Which has more protein?
Beans, kidney, red, mature seeds, raw — 22.5g vs 19.6g per 100g.
Which has fewer calories?
Cocoa, dry powder, unsweetened — 228 vs 337 kcal per 100g.
Which is more nutrient-dense?
Cocoa, dry powder, unsweetened scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Beans | Cocoa | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 337 kcal | 228 kcal | +48% |
| Macronutrients | |||
| Water | 11.8 g | 3.00 g | +292% |
| Protein | 22.5 g | 19.6 g | +15% |
| Total lipid (fat) | 1.06 g | 13.7 g | -92% |
| Carbohydrate, by difference | 61.3 g | 57.9 g | +6% |
| Fiber, total dietary | 15.2 g | 37.0 g | -59% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.154 g | 8.07 g | -98% |
| Fatty acids, total monounsaturated | 0.082 g | 4.57 g | -98% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 4.50 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.608 mg | 0.078 mg | +679% |
| Riboflavin (Vitamin B2) | 0.215 mg | 0.241 mg | -11% |
| Niacin (Vitamin B3) | 2.11 mg | 2.18 mg | -3% |
| Pantothenic acid (Vitamin B5) | 0.780 mg | 0.254 mg | +207% |
| Vitamin B-6 — Pyridoxine | 0.397 mg | 0.118 mg | +236% |
| Biotin (Vitamin B7) | 394 ug | 32.0 ug | +1131% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 65.9 mg | 12.0 mg | +449% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.210 mg | 0.100 mg | +110% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 83.0 mg | 128 mg | -35% |
| Iron, Fe | 6.69 mg | 13.9 mg | -52% |
| Magnesium, Mg | 138 mg | 499 mg | -72% |
| Phosphorus, P | 406 mg | 734 mg | -45% |
| Potassium, K | 1359 mg | 1524 mg | -11% |
| Sodium, Na | 12.0 mg | 21.0 mg | -43% |
| Zinc, Zn | 2.79 mg | 6.81 mg | -59% |
| Copper, Cu | 0.699 mg | 3.79 mg | -82% |
| Manganese, Mn | 1.11 mg | 3.84 mg | -71% |
| Selenium, Se | 3.20 ug | 14.3 ug | -78% |
| Other Nutrients | |||
| Energy | 1408 kj | 952 kj | +48% |
| Ash | 3.37 g | 5.80 g | -42% |
| Total Sugars | 2.10 g | 1.75 g | +20% |
| Fluoride, F | 2.20 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 394 ug | 32.0 ug | +1131% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 394 ug | 32.0 ug | +1131% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 0 IU | = |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 38.0 ug | -100% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 5.60 ug | 2.50 ug | +124% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0 g | 0.020 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.136 g | 3.69 g | -96% |
| SFA 18:0 (Stearic acid) | 0.018 g | 4.25 g | -100% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.082 g | 4.57 g | -98% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.586 g | 0.440 g | +33% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.228 g | 0.440 g | -48% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.358 g | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Tryptophan (EAA) | 0.267 g | 0.293 g | -9% |
| Threonine (EAA) | 0.948 g | 0.776 g | +22% |
| Isoleucine (EAA, BCAA) | 0.995 g | 0.760 g | +31% |
| Leucine (EAA, BCAA) | 1.80 g | 1.19 g | +51% |
| Lysine (EAA) | 1.55 g | 0.983 g | +57% |
| Methionine (EAA) | 0.339 g | 0.202 g | +68% |
| Cystine (conditionally essential) | 0.245 g | 0.239 g | +3% |
| Phenylalanine (EAA) | 1.22 g | 0.941 g | +29% |
| Tyrosine (conditionally essential) | 0.634 g | 0.735 g | -14% |
| Valine (EAA, BCAA) | 1.18 g | 1.18 g | = |
| Arginine (conditionally essential) | 1.39 g | 1.11 g | +26% |
| Histidine (EAA) | 0.627 g | 0.339 g | +85% |
| Alanine | 0.945 g | 0.904 g | +5% |
| Aspartic acid | 2.72 g | 1.95 g | +40% |
| Glutamic acid | 3.44 g | 2.95 g | +17% |
| Glycine (conditionally essential) | 0.880 g | 0.879 g | = |
| Proline (conditionally essential) | 0.955 g | 0.838 g | +14% |
| Serine | 1.23 g | 0.846 g | +45% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 230 mg | -100% |
| Theobromine | 0 mg | 2057 mg | -100% |
| Daidzein | 0.014 mg | — | |
| Genistein | 0.010 mg | — | |
| Proanthocyanidin dimers | 26.4 mg | 277 mg | -90% |
| Proanthocyanidin trimers | 29.1 mg | 196 mg | -85% |
| Proanthocyanidin 4-6mers | 118 mg | 419 mg | -72% |
| Proanthocyanidin 7-10mers | 105 mg | 925 mg | -89% |
| Proanthocyanidin polymers (>10mers) | 263 mg | 2435 mg | -89% |
| Quercetin | — | 10.0 mg | |
| Flavonoids | |||
| (-)-Epicatechin | — | 196 mg | |
| (+)-Catechin | — | 64.8 mg | |
| Fluoride | |||
| Mean mcg/100g ** | 2.25 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.023 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Beans, kidney, red, mature seeds, raw nutrition facts Cocoa, dry powder, unsweetened nutrition facts Compare other foods →
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