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  6. Chocolate vs. Adzuki bean

Chocolate vs. Adzuki bean — In-Depth Nutrition Comparison

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Summary of differences between chocolate and adzuki bean

  • Chocolate has more iron, while adzuki bean has more vitamin B1, zinc, phosphorus, vitamin B6, vitamin B5, fiber, potassium, and manganese.
  • Chocolate covers your daily need for saturated fat, 92% more than adzuki bean.
  • Chocolate contains 2 times more iron than adzuki bean. While chocolate contains 8.02mg of iron, adzuki bean contains only 4.98mg.
  • The amount of saturated fat in adzuki bean is lower.

These are the specific foods used in this comparison Chocolate, dark, 45- 59% cacao solids and Beans, adzuki, mature seeds, raw.

Infographic

Chocolate vs Adzuki bean 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more MagnesiumMagnesium +15%
Contains more IronIron +61%
Contains more CalciumCalcium +17.9%
Contains more PotassiumPotassium +124.3%
Contains more ZincZinc +150.7%
Contains more PhosphorusPhosphorus +85%
Contains less SodiumSodium -79.2%
Contains more ManganeseManganese +21.9%
~equal in Copper ~1.094mg
~equal in Selenium ~3.1µg

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 0% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +1720%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin B3Vitamin B3 +262.8%
Contains more Vitamin B5Vitamin B5 +395.3%
Contains more Vitamin B6Vitamin B6 +735.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chocolate Adzuki bean DV% diff.
Folate 622µg 156%
Saturated fat 18.519g 0.191g 83%
Fats 31.28g 0.53g 47%
Iron 8.02mg 4.98mg 38%
Vitamin B1 0.025mg 0.455mg 36%
Protein 4.88g 19.87g 30%
Zinc 2.01mg 5.04mg 28%
Phosphorus 206mg 381mg 25%
Monounsaturated fat 9.54g 0.05g 24%
Vitamin B6 0.042mg 0.351mg 24%
Vitamin B5 0.297mg 1.471mg 23%
Fiber 7g 12.7g 23%
Potassium 559mg 1254mg 20%
Manganese 1.419mg 1.73mg 14%
Vitamin B2 0.05mg 0.22mg 13%
Vitamin B3 0.725mg 2.63mg 12%
Caffeine 43mg 11%
Calories 546kcal 329kcal 11%
Vitamin B12 0.23µg 0µg 10%
Copper 1.028mg 1.094mg 7%
Vitamin K 8.1µg 7%
Polyunsaturated fat 1.092g 0.113g 7%
Magnesium 146mg 127mg 5%
Vitamin E 0.54mg 4%
Cholesterol 8mg 0mg 3%
Sodium 24mg 5mg 1%
Calcium 56mg 66mg 1%
Carbs 61.17g 62.9g 1%
Net carbs 54.17g 50.2g N/A
Sugar 47.9g N/A
Vitamin A 2µg 1µg 0%
Selenium 3µg 3.1µg 0%
Trans fat 0.112g 0g N/A
Tryptophan 0.191mg 0%
Threonine 0.674mg 0%
Isoleucine 0.791mg 0%
Leucine 1.668mg 0%
Lysine 1.497mg 0%
Methionine 0.21mg 0%
Phenylalanine 1.052mg 0%
Valine 1.023mg 0%
Histidine 0.524mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more FatsFats +5801.9%
Contains more ProteinProtein +307.2%
Contains more WaterWater +1285.6%
Contains more OtherOther +91.8%
~equal in Carbs ~62.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +18980%
Contains more Poly. FatPolyunsaturated fat +866.4%
Contains less Sat. FatSaturated fat -99%

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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.