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Chocolate vs Soybean raw - In-Depth Nutrition Comparison

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Significant differences between Chocolate and Soybean raw

  • The amount of Iron, Phosphorus, Vitamin B1, Copper, Vitamin B2, Manganese, Potassium, Vitamin K, and Magnesium in Soybean raw is higher than in Chocolate.
  • Soybean raw covers your daily Iron needs 96% more than Chocolate.
  • Soybean raw has 6 times less Saturated Fat than Chocolate. Chocolate has 18.519g of Saturated Fat, while Soybean raw has 2.884g.

Specific food types used in this comparison are Chocolate, dark, 45- 59% cacao solids and Soybeans, mature seeds, raw.

Infographic

Chocolate vs Soybean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Chocolate
Chocolate
0
:
8
Soybean raw
Soybean raw
Contains more Calcium +394.6%
Contains more Iron +95.8%
Contains more Magnesium +91.8%
Contains more Phosphorus +241.7%
Contains more Potassium +221.5%
Contains less Sodium -91.7%
Contains more Zinc +143.3%
Contains more Copper +61.3%
Chocolate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 301% 105% 89% 50% 4% 55% 343%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Contains more Calcium +394.6%
Contains more Iron +95.8%
Contains more Magnesium +91.8%
Contains more Phosphorus +241.7%
Contains more Potassium +221.5%
Contains less Sodium -91.7%
Contains more Zinc +143.3%
Contains more Copper +61.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Chocolate
Chocolate
2
:
10
Soybean raw
Soybean raw
Contains more Vitamin A +127.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +57.4%
Contains more Vitamin B1 +3396%
Contains more Vitamin B2 +1640%
Contains more Vitamin B3 +123.9%
Contains more Vitamin B5 +167%
Contains more Vitamin B6 +797.6%
Contains more Vitamin K +480.2%
Chocolate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin A +127.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +57.4%
Contains more Vitamin B1 +3396%
Contains more Vitamin B2 +1640%
Contains more Vitamin B3 +123.9%
Contains more Vitamin B5 +167%
Contains more Vitamin B6 +797.6%
Contains more Vitamin K +480.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chocolate
Chocolate
2
:
3
Soybean raw
Soybean raw
Contains more Fats +56.9%
Contains more Carbs +102.8%
Contains more Protein +647.7%
Contains more Water +780.4%
Contains more Other +186.5%
Chocolate
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more Fats +56.9%
Contains more Carbs +102.8%
Contains more Protein +647.7%
Contains more Water +780.4%
Contains more Other +186.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chocolate
Chocolate
1
:
2
Soybean raw
Soybean raw
Contains more Monounsaturated Fat +116.6%
Contains less Saturated Fat -84.4%
Contains more Polyunsaturated fat +930.7%
Chocolate
64% 33% 4%
Saturated Fat: 18.519 g
Monounsaturated Fat: 9.54 g
Polyunsaturated fat: 1.092 g
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains more Monounsaturated Fat +116.6%
Contains less Saturated Fat -84.4%
Contains more Polyunsaturated fat +930.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chocolate Soybean raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Chocolate Soybean raw Opinion
Net carbs 54.17g 20.86g Chocolate
Protein 4.88g 36.49g Soybean raw
Fats 31.28g 19.94g Chocolate
Carbs 61.17g 30.16g Chocolate
Calories 546kcal 446kcal Chocolate
Sugar 47.9g 7.33g Soybean raw
Fiber 7g 9.3g Soybean raw
Calcium 56mg 277mg Soybean raw
Iron 8.02mg 15.7mg Soybean raw
Magnesium 146mg 280mg Soybean raw
Phosphorus 206mg 704mg Soybean raw
Potassium 559mg 1797mg Soybean raw
Sodium 24mg 2mg Soybean raw
Zinc 2.01mg 4.89mg Soybean raw
Copper 1.028mg 1.658mg Soybean raw
Vitamin A 50IU 22IU Chocolate
Vitamin A RAE 2µg 1µg Chocolate
Vitamin E 0.54mg 0.85mg Soybean raw
Vitamin C 6mg Soybean raw
Vitamin B1 0.025mg 0.874mg Soybean raw
Vitamin B2 0.05mg 0.87mg Soybean raw
Vitamin B3 0.725mg 1.623mg Soybean raw
Vitamin B5 0.297mg 0.793mg Soybean raw
Vitamin B6 0.042mg 0.377mg Soybean raw
Folate 375µg Soybean raw
Vitamin B12 0.23µg 0µg Chocolate
Vitamin K 8.1µg 47µg Soybean raw
Tryptophan 0.591mg Soybean raw
Threonine 1.766mg Soybean raw
Isoleucine 1.971mg Soybean raw
Leucine 3.309mg Soybean raw
Lysine 2.706mg Soybean raw
Methionine 0.547mg Soybean raw
Phenylalanine 2.122mg Soybean raw
Valine 2.029mg Soybean raw
Histidine 1.097mg Soybean raw
Cholesterol 8mg 0mg Soybean raw
Trans Fat 0.112g 0g Soybean raw
Saturated Fat 18.519g 2.884g Soybean raw
Omega-3 - EPA 0.001g Chocolate
Monounsaturated Fat 9.54g 4.404g Chocolate
Polyunsaturated fat 1.092g 11.255g Soybean raw
Omega-6 - Eicosadienoic acid 0.001g Chocolate
Omega-6 - Linoleic acid 0.947g Chocolate
Omega-3 - ALA 0.085g Chocolate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate Soybean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
10%
Chocolate
85%
Soybean raw
Minerals Daily Need Coverage Score
120%
Chocolate
252%
Soybean raw

Comparison summary

Which food is lower in Sugar?
Soybean raw
Soybean raw is lower in Sugar (difference - 40.57g)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 22mg)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 15.635g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $1.4)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/nutrients
  2. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.