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  6. Soybean raw vs. Chocolate

Soybean raw vs. Chocolate — In-Depth Nutrition Comparison

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Significant differences between Soybean raw and Chocolate

  • The amount of Iron, Phosphorus, Vitamin B1, Copper, Vitamin B2, Manganese, Potassium, Vitamin K, and Magnesium in Soybean raw is higher than in Chocolate.
  • Soybean raw covers your daily Iron needs 96% more than Chocolate.
  • Chocolate has 35 times less Vitamin B1 than Soybean raw. Soybean raw has 0.874mg of Vitamin B1, while Chocolate has 0.025mg.
  • Soybean raw contains less Saturated Fat.

Specific food types used in this comparison are Soybeans, mature seeds, raw and Chocolate, dark, 45- 59% cacao solids.

Infographic

Soybean raw vs Chocolate infographic
Infographic link

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.
Soybean raw
Soybean raw
10
:
0
Chocolate
Chocolate
Contains more Calcium +394.6%
Contains more Iron +95.8%
Contains more Magnesium +91.8%
Contains more Phosphorus +241.7%
Contains more Potassium +221.5%
Contains less Sodium -91.7%
Contains more Zinc +143.3%
Contains more Copper +61.3%
Contains more Manganese +77.4%
Contains more Selenium +493.3%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Chocolate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 301% 105% 89% 50% 4% 55% 343% 186% 17%
Contains more Calcium +394.6%
Contains more Iron +95.8%
Contains more Magnesium +91.8%
Contains more Phosphorus +241.7%
Contains more Potassium +221.5%
Contains less Sodium -91.7%
Contains more Zinc +143.3%
Contains more Copper +61.3%
Contains more Manganese +77.4%
Contains more Selenium +493.3%

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.
Soybean raw
Soybean raw
10
:
2
Chocolate
Chocolate
Contains more Vitamin E +57.4%
Contains more Vitamin B1 +3396%
Contains more Vitamin B2 +1640%
Contains more Vitamin B3 +123.9%
Contains more Vitamin B5 +167%
Contains more Vitamin B6 +797.6%
Contains more Vitamin K +480.2%
Contains more Vitamin A +127.3%
Contains more Vitamin B12 +∞%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Chocolate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
Contains more Vitamin E +57.4%
Contains more Vitamin B1 +3396%
Contains more Vitamin B2 +1640%
Contains more Vitamin B3 +123.9%
Contains more Vitamin B5 +167%
Contains more Vitamin B6 +797.6%
Contains more Vitamin K +480.2%
Contains more Vitamin A +127.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
3
:
2
Chocolate
Chocolate
Contains more Protein +647.7%
Contains more Water +780.4%
Contains more Other +186.5%
Contains more Fats +56.9%
Contains more Carbs +102.8%
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Chocolate
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more Protein +647.7%
Contains more Water +780.4%
Contains more Other +186.5%
Contains more Fats +56.9%
Contains more Carbs +102.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Chocolate
Chocolate
Contains less Saturated Fat -84.4%
Contains more Polyunsaturated fat +930.7%
Contains more Monounsaturated Fat +116.6%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Chocolate
64% 33% 4%
Saturated Fat: 18.519 g
Monounsaturated Fat: 9.54 g
Polyunsaturated fat: 1.092 g
Contains less Saturated Fat -84.4%
Contains more Polyunsaturated fat +930.7%
Contains more Monounsaturated Fat +116.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean raw Chocolate
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Soybean raw Chocolate Opinion
Net carbs 20.86g 54.17g Chocolate
Protein 36.49g 4.88g Soybean raw
Fats 19.94g 31.28g Chocolate
Carbs 30.16g 61.17g Chocolate
Calories 446kcal 546kcal Chocolate
Sugar 7.33g 47.9g Soybean raw
Fiber 9.3g 7g Soybean raw
Calcium 277mg 56mg Soybean raw
Iron 15.7mg 8.02mg Soybean raw
Magnesium 280mg 146mg Soybean raw
Phosphorus 704mg 206mg Soybean raw
Potassium 1797mg 559mg Soybean raw
Sodium 2mg 24mg Soybean raw
Zinc 4.89mg 2.01mg Soybean raw
Copper 1.658mg 1.028mg Soybean raw
Manganese 2.517mg 1.419mg Soybean raw
Selenium 17.8µg 3µg Soybean raw
Vitamin A 22IU 50IU Chocolate
Vitamin A RAE 1µg 2µg Chocolate
Vitamin E 0.85mg 0.54mg Soybean raw
Vitamin C 6mg Soybean raw
Vitamin B1 0.874mg 0.025mg Soybean raw
Vitamin B2 0.87mg 0.05mg Soybean raw
Vitamin B3 1.623mg 0.725mg Soybean raw
Vitamin B5 0.793mg 0.297mg Soybean raw
Vitamin B6 0.377mg 0.042mg Soybean raw
Folate 375µg Soybean raw
Vitamin B12 0µg 0.23µg Chocolate
Vitamin K 47µg 8.1µg Soybean raw
Tryptophan 0.591mg Soybean raw
Threonine 1.766mg Soybean raw
Isoleucine 1.971mg Soybean raw
Leucine 3.309mg Soybean raw
Lysine 2.706mg Soybean raw
Methionine 0.547mg Soybean raw
Phenylalanine 2.122mg Soybean raw
Valine 2.029mg Soybean raw
Histidine 1.097mg Soybean raw
Cholesterol 0mg 8mg Soybean raw
Trans Fat 0g 0.112g Soybean raw
Saturated Fat 2.884g 18.519g Soybean raw
Omega-3 - EPA 0.001g Chocolate
Monounsaturated Fat 4.404g 9.54g Chocolate
Polyunsaturated fat 11.255g 1.092g Soybean raw
Omega-6 - Eicosadienoic acid 0.001g Chocolate
Omega-6 - Linoleic acid 0.947g Chocolate
Omega-3 - ALA 0.085g Chocolate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Chocolate
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
85%
Soybean raw
10%
Chocolate
Minerals Daily Need Coverage Score
244%
Soybean raw
116%
Chocolate

Comparison summary

Which food is lower in Sugar?
Soybean raw
Soybean raw is lower in Sugar (difference - 40.57g)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 22mg)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 15.635g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $1.4)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

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