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Chocolate vs. Raspberry — In-Depth Nutrition Comparison

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The main differences between chocolate and raspberries

  • Raspberries contain less copper, iron, manganese, magnesium, phosphorus, zinc, potassium, vitamin B12, and selenium than chocolate.
  • Daily need coverage for copper for chocolate is 104% higher.
  • Raspberries are lower in saturated fat.

Food types used in this article are Chocolate, dark, 45- 59% cacao solids and Raspberries, raw.

Infographic

Chocolate vs Raspberry 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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Contains more MagnesiumMagnesium +563.6%
Contains more CalciumCalcium +124%
Contains more PotassiumPotassium +270.2%
Contains more IronIron +1062.3%
Contains more CopperCopper +1042.2%
Contains more ZincZinc +378.6%
Contains more PhosphorusPhosphorus +610.3%
Contains more ManganeseManganese +111.8%
Contains more SeleniumSelenium +1400%
Contains less SodiumSodium -95.8%

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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Contains more Vitamin B2Vitamin B2 +31.6%
Contains more Vitamin B3Vitamin B3 +21.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +61.1%
Contains more Vitamin B1Vitamin B1 +28%
Contains more Vitamin B5Vitamin B5 +10.8%
Contains more Vitamin B6Vitamin B6 +31%
~equal in Vitamin A ~2µg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~7.8µg

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
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more ProteinProtein +306.7%
Contains more FatsFats +4712.3%
Contains more CarbsCarbs +412.3%
Contains more OtherOther +269.6%
Contains more WaterWater +8740.2%

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
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains more Mono. FatMonounsaturated fat +14806.3%
Contains more Poly. FatPolyunsaturated fat +191.2%
Contains less Sat. FatSaturated fat -99.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 g
Galactose: 0 g
5% 42% 53%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +23025%
Contains more LactoseLactose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chocolate Raspberry DV% diff.
Copper 1.028mg 0.09mg 104%
Iron 8.02mg 0.69mg 92%
Saturated fat 18.519g 0.019g 84%
Fats 31.28g 0.65g 47%
Manganese 1.419mg 0.67mg 33%
Magnesium 146mg 22mg 30%
Vitamin C 26.2mg 29%
Calories 546kcal 52kcal 25%
Phosphorus 206mg 29mg 25%
Monounsaturated fat 9.54g 0.064g 24%
Carbs 61.17g 11.94g 16%
Zinc 2.01mg 0.42mg 14%
Potassium 559mg 151mg 12%
Caffeine 43mg 0mg 11%
Vitamin B12 0.23µg 0µg 10%
Protein 4.88g 1.2g 7%
Folate 21µg 5%
Polyunsaturated fat 1.092g 0.375g 5%
Selenium 3µg 0.2µg 5%
Cholesterol 8mg 0mg 3%
Calcium 56mg 25mg 3%
Fructose 0g 2.35g 3%
Vitamin E 0.54mg 0.87mg 2%
Fiber 7g 6.5g 2%
Choline 12.3mg 2%
Vitamin B1 0.025mg 0.032mg 1%
Vitamin B2 0.05mg 0.038mg 1%
Vitamin B3 0.725mg 0.598mg 1%
Vitamin B5 0.297mg 0.329mg 1%
Vitamin B6 0.042mg 0.055mg 1%
Sodium 24mg 1mg 1%
Net carbs 54.17g 5.44g N/A
Sugar 47.9g 4.42g N/A
Vitamin A 2µg 2µg 0%
Vitamin K 8.1µg 7.8µg 0%
Trans fat 0.112g 0g N/A
Omega-3 - EPA 0.001g 0g 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

Which food is preferable for your diet?

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

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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
16%
Raspberry
Minerals Daily Need Coverage Score
116%
Chocolate
20%
Raspberry

Comparison summary

Which food is lower in Cholesterol?
Raspberry
Raspberry is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 43.48g)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 23mg)
Which food is lower in Saturated fat?
Raspberry
Raspberry is lower in Saturated fat (difference - 18.5g)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $1.3)
Which food is richer in vitamins?
Raspberry
Raspberry is relatively richer in vitamins
Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Chocolate
Chocolate is relatively richer in minerals

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.