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 347
Cocoa 228
Protein (g)
Beans 21.4
Cocoa 19.6
Carbs (g)
Beans 62.5
Cocoa 57.9
Fat (g)
Beans 1.23
Cocoa 13.7
Fiber (g)
Beans 15.5
Cocoa 37.0
Quick answers
Which has more protein?
Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) — 21.4g vs 19.6g per 100g.
Which has fewer calories?
Cocoa, dry powder, unsweetened — 228 vs 347 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 | 347 kcal | 228 kcal | +52% |
| Macronutrients | |||
| Water | 11.3 g | 3.00 g | +278% |
| Protein | 21.4 g | 19.6 g | +9% |
| Total lipid (fat) | 1.23 g | 13.7 g | -91% |
| Carbohydrate, by difference | 62.5 g | 57.9 g | +8% |
| Fiber, total dietary | 15.5 g | 37.0 g | -58% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.235 g | 8.07 g | -97% |
| Fatty acids, total monounsaturated | 0.229 g | 4.57 g | -95% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 6.30 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.713 mg | 0.078 mg | +814% |
| Riboflavin (Vitamin B2) | 0.212 mg | 0.241 mg | -12% |
| Niacin (Vitamin B3) | 1.17 mg | 2.18 mg | -46% |
| Pantothenic acid (Vitamin B5) | 0.785 mg | 0.254 mg | +209% |
| Vitamin B-6 — Pyridoxine | 0.474 mg | 0.118 mg | +302% |
| Biotin (Vitamin B7) | 525 ug | 32.0 ug | +1541% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 66.2 mg | 12.0 mg | +452% |
| 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 | 113 mg | 128 mg | -12% |
| Iron, Fe | 5.07 mg | 13.9 mg | -63% |
| Magnesium, Mg | 176 mg | 499 mg | -65% |
| Phosphorus, P | 411 mg | 734 mg | -44% |
| Potassium, K | 1393 mg | 1524 mg | -9% |
| Sodium, Na | 12.0 mg | 21.0 mg | -43% |
| Zinc, Zn | 2.28 mg | 6.81 mg | -67% |
| Copper, Cu | 0.893 mg | 3.79 mg | -76% |
| Manganese, Mn | 1.15 mg | 3.84 mg | -70% |
| Selenium, Se | 27.9 ug | 14.3 ug | +95% |
| Other Nutrients | |||
| Energy | 1452 kj | 952 kj | +53% |
| Ash | 3.46 g | 5.80 g | -40% |
| Total Sugars | 2.11 g | 1.75 g | +21% |
| Sucrose | 1.98 g | — | |
| Glucose | 0.130 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 34.2 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 525 ug | 32.0 ug | +1541% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 525 ug | 32.0 ug | +1541% |
| Betaine | 0.400 mg | — | |
| 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% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| 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) | 0.001 g | 0.020 g | -95% |
| SFA 16:0 (Palmitic acid) | 0.229 g | 3.69 g | -94% |
| SFA 18:0 (Stearic acid) | 0.005 g | 4.25 g | -100% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.229 g | 4.57 g | -95% |
| 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 | 0.407 g | 0.440 g | -7% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.170 g | 0.440 g | -61% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.237 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) | 0.237 g | 0.293 g | -19% |
| Threonine (EAA) | 0.810 g | 0.776 g | +4% |
| Isoleucine (EAA, BCAA) | 0.871 g | 0.760 g | +15% |
| Leucine (EAA, BCAA) | 1.56 g | 1.19 g | +31% |
| Lysine (EAA) | 1.36 g | 0.983 g | +38% |
| Methionine (EAA) | 0.259 g | 0.202 g | +28% |
| Cystine (conditionally essential) | 0.187 g | 0.239 g | -22% |
| Phenylalanine (EAA) | 1.10 g | 0.941 g | +16% |
| Tyrosine (conditionally essential) | 0.427 g | 0.735 g | -42% |
| Valine (EAA, BCAA) | 0.998 g | 1.18 g | -15% |
| Arginine (conditionally essential) | 1.10 g | 1.11 g | -1% |
| Histidine (EAA) | 0.556 g | 0.339 g | +64% |
| Alanine | 0.872 g | 0.904 g | -4% |
| Aspartic acid | 2.27 g | 1.95 g | +16% |
| Glutamic acid | 3.03 g | 2.95 g | +3% |
| Glycine (conditionally essential) | 0.796 g | 0.879 g | -9% |
| Proline (conditionally essential) | 1.07 g | 0.838 g | +28% |
| Serine | 1.17 g | 0.846 g | +38% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 230 mg | -100% |
| Theobromine | 0 mg | 2057 mg | -100% |
| Daidzein | 0.007 mg | — | |
| Genistein | 0.173 mg | — | |
| Proanthocyanidin dimers | 19.2 mg | 277 mg | -93% |
| Proanthocyanidin trimers | 16.2 mg | 196 mg | -92% |
| Proanthocyanidin 4-6mers | 126 mg | 419 mg | -70% |
| Proanthocyanidin 7-10mers | 136 mg | 925 mg | -85% |
| Proanthocyanidin polymers (>10mers) | 460 mg | 2435 mg | -81% |
| Kaempferol | 2.35 mg | — | |
| Quercetin | 0.230 mg | 10.0 mg | -98% |
| Flavonoids | |||
| (-)-Epicatechin | 0.140 mg | 196 mg | -100% |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0.050 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 5.07 mg | 64.8 mg | -92% |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 2.90 mg | — | |
| Choline from phosphatidylcholine | 31.0 mg | — | |
| Choline from phosphocholine | 0.800 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 32.0 mg | — | |
| Total Choline | 66.0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.179 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, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) nutrition facts Cocoa, dry powder, unsweetened nutrition facts Compare other foods →
Dig deeper — biggest differences
Biotin (Vitamin B7) +1541% in Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) Thiamin (Vitamin B1) +814% in Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) Choline, total +452% in Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) Vitamin B-6 — Pyridoxine +302% in Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program)
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.