Kidney Beans vs. Cocoa Powder
Nutrition comparison of Kidney Beans and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and cocoa powder:
- Both cocoa powder and kidney beans are high in calcium, calories, dietary fiber, potassium and protein.
- Cocoa powder has more riboflavin, niacin and pantothenic acid.
- Cocoa powder is an excellent source of iron.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cocoa powder and kidney beans are high in calories. Cocoa powder has 88% more calories than kidney bean - cocoa powder has 228 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is heavier in protein, heavier in carbs and lighter in fat compared to cocoa powder per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Cocoa Powder | |
|---|---|---|
| Protein | 26% | 19% |
| Carbohydrates | 67% | 54% |
| Fat | 7% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and kidney bean has 64% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both cocoa powder and kidney beans are high in dietary fiber. Cocoa powder has 517% more dietary fiber than kidney bean - cocoa powder has 37g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than cocoa powder - cocoa powder has 1.8g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Both cocoa powder and kidney beans are high in protein. Cocoa powder has 141% more protein than kidney bean - cocoa powder has 19.6g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and kidney bean has 96% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Kidney beans and cocoa powder contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and kidney beans contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Cocoa powder and kidney beans contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Cocoa powder has more riboflavin, niacin and pantothenic acid. Both kidney beans and cocoa powder contain significant amounts of thiamin, Vitamin B6 and folate.
| Kidney Beans | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.06 MG | 0.078 MG |
| Riboflavin | 0.015 MG | 0.241 MG |
| Niacin | 0.417 MG | 2.185 MG |
| Pantothenic acid | ~ | 0.254 MG |
| Vitamin B6 | 0.113 MG | 0.118 MG |
| Folate | 23 UG | 32 UG |
Minerals
calcium
Both cocoa powder and kidney beans are high in calcium. Cocoa powder has 121% more calcium than kidney bean - cocoa powder has 128mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 824% more iron than kidney bean - cocoa powder has 13.9mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both cocoa powder and kidney beans are high in potassium. Cocoa powder has 510% more potassium than kidney bean - cocoa powder has 1524mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cocoa powder has more linoleic acid than kidney bean per 100 grams.
| Kidney Beans | Cocoa Powder | |
|---|---|---|
| linoleic acid | 0.217 G | 0.44 G |
| Total | 0.217 G | 0.44 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Kidney Beans g
()
|
Daily Values (%) |
Cocoa Powder g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cocoa powder or kidney beans contain more calories in 100 grams?Both cocoa powder and kidney beans are high in calories. Cocoa powder has 90% more calories than kidney bean - cocoa powder has 228 calories in 100g and kidney bean has 121 calories.
Does cocoa powder or kidney beans have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and kidney bean has 60% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does cocoa powder or kidney beans contain more calcium?
Both cocoa powder and kidney beans are high in calcium. Cocoa powder has 120% more calcium than kidney bean - cocoa powder has 128mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does cocoa powder or kidney beans contain more iron?
Cocoa powder is an abundant source of iron and it has 820% more iron than kidney bean - cocoa powder has 13.9mg of iron in 100 grams and kidney bean has 1.5mg of iron.
Does cocoa powder or kidney beans contain more potassium?
Both cocoa powder and kidney beans are high in potassium. Cocoa powder has 510% more potassium than kidney bean - cocoa powder has 1524mg of potassium in 100 grams and kidney bean has 250mg of potassium.