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  6. Chocolate vs. Cranberry bean raw

Chocolate vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Differences between chocolate and cranberry bean raw

  • Chocolate has more iron, copper, and manganese, while cranberry bean raw has more fiber, vitamin B1, phosphorus, potassium, vitamin B6, and selenium.
  • Chocolate's daily need coverage for saturated fat is 91% higher.
  • Cranberry bean raw contains 2 times less iron than chocolate. Chocolate contains 8.02mg of iron, while cranberry bean raw contains 5mg.
  • The amount of saturated fat in cranberry bean raw is lower.
  • Chocolate has a lower glycemic index. The glycemic index of chocolate is 23, while the glycemic index of cranberry bean raw is 35.

The food types used in this comparison are Chocolate, dark, 45- 59% cacao solids and Beans, cranberry (roman), mature seeds, raw.

Infographic

Chocolate vs Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more IronIron +60.4%
Contains more CopperCopper +29.5%
Contains more ManganeseManganese +54.2%
Contains more CalciumCalcium +126.8%
Contains more PotassiumPotassium +138.3%
Contains more ZincZinc +80.6%
Contains more PhosphorusPhosphorus +80.6%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +323.3%
~equal in Magnesium ~156mg

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +2888%
Contains more Vitamin B2Vitamin B2 +326%
Contains more Vitamin B3Vitamin B3 +100.7%
Contains more Vitamin B5Vitamin B5 +151.9%
Contains more Vitamin B6Vitamin B6 +635.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chocolate Cranberry bean raw DV% diff.
Folate 604µg 151%
Saturated fat 18.519g 0.316g 83%
Fiber 7g 24.7g 71%
Vitamin B1 0.025mg 0.747mg 60%
Fats 31.28g 1.23g 46%
Iron 8.02mg 5mg 38%
Protein 4.88g 23.03g 36%
Copper 1.028mg 0.794mg 26%
Monounsaturated fat 9.54g 0.106g 24%
Phosphorus 206mg 372mg 24%
Potassium 559mg 1332mg 23%
Manganese 1.419mg 0.92mg 22%
Vitamin B6 0.042mg 0.309mg 21%
Selenium 3µg 12.7µg 18%
Zinc 2.01mg 3.63mg 15%
Vitamin B2 0.05mg 0.213mg 13%
Caffeine 43mg 11%
Calories 546kcal 335kcal 11%
Vitamin B12 0.23µg 0µg 10%
Vitamin B5 0.297mg 0.748mg 9%
Vitamin K 8.1µg 7%
Calcium 56mg 127mg 7%
Vitamin B3 0.725mg 1.455mg 5%
Vitamin E 0.54mg 4%
Polyunsaturated fat 1.092g 0.527g 4%
Cholesterol 8mg 0mg 3%
Magnesium 146mg 156mg 2%
Sodium 24mg 6mg 1%
Net carbs 54.17g 35.35g N/A
Carbs 61.17g 60.05g 0%
Sugar 47.9g N/A
Vitamin A 2µg 0µg 0%
Trans fat 0.112g 0g N/A
Tryptophan 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0%
Methionine 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +2443.1%
Contains more ProteinProtein +371.9%
Contains more WaterWater +1177.3%
Contains more OtherOther +94.1%
~equal in Carbs ~60.05g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +8900%
Contains more Poly. FatPolyunsaturated fat +107.2%
Contains less Sat. FatSaturated fat -98.3%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.