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

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How are Chocolate and Kidney beans raw different?

  • Chocolate is higher in Manganese, and Vitamin B12, however, Kidney beans raw is richer in Fiber, Vitamin B1, Phosphorus, Vitamin B6, Potassium, Vitamin B2, and Vitamin B5.
  • Daily need coverage for Saturated Fat from Chocolate is 92% higher.
  • Kidney beans raw has less Saturated Fat.

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

Infographic

Chocolate vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more ManganeseManganese +39%
Contains more CalciumCalcium +155.4%
Contains more PotassiumPotassium +151.5%
Contains more ZincZinc +38.8%
Contains more PhosphorusPhosphorus +97.6%
~equal in Magnesium ~140mg
~equal in Iron ~8.2mg
~equal in Copper ~0.958mg
~equal in Sodium ~24mg
~equal in Selenium ~3.2µg

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% 3% 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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +145.5%
Contains more Vitamin B12Vitamin B12 +∞%
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%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

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

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
19% 10% 71%
Saturated Fat: Sat. Fat 0.12 g
Monounsaturated Fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated Fat +14806.3%
Contains more Poly. FatPolyunsaturated fat +138.9%
Contains less Sat. FatSaturated Fat -99.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chocolate Kidney beans raw
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 Chocolate Kidney beans raw Opinion
Calories 546kcal 333kcal Chocolate
Protein 4.88g 23.58g Kidney beans raw
Fats 31.28g 0.83g Chocolate
Vitamin C 4.5mg Kidney beans raw
Net carbs 54.17g 35.11g Chocolate
Carbs 61.17g 60.01g Chocolate
Cholesterol 8mg 0mg Kidney beans raw
Magnesium 146mg 140mg Chocolate
Calcium 56mg 143mg Kidney beans raw
Potassium 559mg 1406mg Kidney beans raw
Iron 8.02mg 8.2mg Kidney beans raw
Sugar 47.9g 2.23g Kidney beans raw
Fiber 7g 24.9g Kidney beans raw
Copper 1.028mg 0.958mg Chocolate
Zinc 2.01mg 2.79mg Kidney beans raw
Phosphorus 206mg 407mg Kidney beans raw
Sodium 24mg 24mg
Vitamin A 50IU 0IU Chocolate
Vitamin A 2µg 0µg Chocolate
Vitamin E 0.54mg 0.22mg Chocolate
Manganese 1.419mg 1.021mg Chocolate
Selenium 3µg 3.2µg Kidney beans raw
Vitamin B1 0.025mg 0.529mg Kidney beans raw
Vitamin B2 0.05mg 0.219mg Kidney beans raw
Vitamin B3 0.725mg 2.06mg Kidney beans raw
Vitamin B5 0.297mg 0.78mg Kidney beans raw
Vitamin B6 0.042mg 0.397mg Kidney beans raw
Vitamin B12 0.23µg 0µg Chocolate
Vitamin K 8.1µg 19µg Kidney beans raw
Folate 394µg Kidney beans raw
Trans Fat 0.112g 0g Kidney beans raw
Saturated Fat 18.519g 0.12g Kidney beans raw
Monounsaturated Fat 9.54g 0.064g Chocolate
Polyunsaturated fat 1.092g 0.457g 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 0.001g 0g 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
Chocolate Kidney beans raw
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
9%
Chocolate
56%
Kidney beans raw
Minerals Daily Need Coverage Score
116%
Chocolate
130%
Kidney beans raw

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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/nutrients
  2. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.