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Kidney beans raw vs. Chocolate — In-Depth Nutrition Comparison

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How are Kidney beans raw and Chocolate different?

  • Kidney beans raw is higher in Fiber, Vitamin B1, Phosphorus, Vitamin B6, Potassium, Vitamin B2, and Vitamin B5, however, Chocolate is richer in Manganese, and Vitamin B12.
  • Daily need coverage for Saturated Fat from Chocolate is 92% higher.
  • Kidney beans raw contains 21 times more Vitamin B1 than Chocolate. While Kidney beans raw contains 0.529mg of Vitamin B1, Chocolate contains only 0.025mg.
  • Kidney beans raw has less Saturated Fat.

Beans, kidney, all types, mature seeds, raw and Chocolate, dark, 45- 59% cacao solids are the varieties used in this article.

Infographic

Kidney beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Contains more CalciumCalcium +155.4%
Contains more PotassiumPotassium +151.5%
Contains more ZincZinc +38.8%
Contains more PhosphorusPhosphorus +97.6%
Contains more ManganeseManganese +39%
~equal in Magnesium ~146mg
~equal in Iron ~8.02mg
~equal in Copper ~1.028mg
~equal in Sodium ~24mg
~equal in Selenium ~3µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2016%
Contains more Vitamin B2Vitamin B2 +338%
Contains more Vitamin B3Vitamin B3 +184.1%
Contains more Vitamin B5Vitamin B5 +162.6%
Contains more Vitamin B6Vitamin B6 +845.2%
Contains more Vitamin KVitamin K +134.6%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +145.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
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 ProteinProtein +383.2%
Contains more WaterWater +1111.3%
Contains more OtherOther +125.3%
Contains more FatsFats +3668.7%
~equal in Carbs ~61.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated Fat: Sat. Fat 0.12 g
Monounsaturated Fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
64% 33% 4%
Saturated Fat: Sat. Fat 18.519 g
Monounsaturated Fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
Contains less Sat. FatSaturated Fat -99.4%
Contains more Mono. FatMonounsaturated Fat +14806.3%
Contains more Poly. FatPolyunsaturated fat +138.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kidney beans raw Chocolate Opinion
Calories 333kcal 546kcal Chocolate
Protein 23.58g 4.88g Kidney beans raw
Fats 0.83g 31.28g Chocolate
Vitamin C 4.5mg Kidney beans raw
Net carbs 35.11g 54.17g Chocolate
Carbs 60.01g 61.17g Chocolate
Cholesterol 0mg 8mg Kidney beans raw
Magnesium 140mg 146mg Chocolate
Calcium 143mg 56mg Kidney beans raw
Potassium 1406mg 559mg Kidney beans raw
Iron 8.2mg 8.02mg Kidney beans raw
Sugar 2.23g 47.9g Kidney beans raw
Fiber 24.9g 7g Kidney beans raw
Copper 0.958mg 1.028mg Chocolate
Zinc 2.79mg 2.01mg Kidney beans raw
Phosphorus 407mg 206mg Kidney beans raw
Sodium 24mg 24mg
Vitamin A 0IU 50IU Chocolate
Vitamin A 0µg 2µg Chocolate
Vitamin E 0.22mg 0.54mg Chocolate
Manganese 1.021mg 1.419mg Chocolate
Selenium 3.2µg 3µg Kidney beans raw
Vitamin B1 0.529mg 0.025mg Kidney beans raw
Vitamin B2 0.219mg 0.05mg Kidney beans raw
Vitamin B3 2.06mg 0.725mg Kidney beans raw
Vitamin B5 0.78mg 0.297mg Kidney beans raw
Vitamin B6 0.397mg 0.042mg Kidney beans raw
Vitamin B12 0µg 0.23µg Chocolate
Vitamin K 19µg 8.1µg Kidney beans raw
Folate 394µg Kidney beans raw
Trans Fat 0g 0.112g Kidney beans raw
Saturated Fat 0.12g 18.519g Kidney beans raw
Monounsaturated Fat 0.064g 9.54g Chocolate
Polyunsaturated fat 0.457g 1.092g Chocolate
Tryptophan 0.279mg Kidney beans raw
Threonine 0.992mg Kidney beans raw
Isoleucine 1.041mg Kidney beans raw
Leucine 1.882mg Kidney beans raw
Lysine 1.618mg Kidney beans raw
Methionine 0.355mg Kidney beans raw
Phenylalanine 1.275mg Kidney beans raw
Valine 1.233mg Kidney beans raw
Histidine 0.656mg Kidney beans raw
Omega-3 - EPA 0g 0.001g Chocolate
Omega-3 - ALA 0.085g Chocolate
Omega-6 - Eicosadienoic acid 0.001g Chocolate
Omega-6 - Linoleic acid 0.947g Chocolate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Chocolate
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
56%
Kidney beans raw
9%
Chocolate
Minerals Daily Need Coverage Score
130%
Kidney beans raw
116%
Chocolate

Comparison summary

Which food is lower in Cholesterol?
Kidney beans raw
Kidney beans raw is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 45.67g)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 18.399g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 1)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $0.8)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (24 mg)

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.