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  6. Chocolate vs. Soybean raw

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" 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +91.8%
Contains more CalciumCalcium +394.6%
Contains more PotassiumPotassium +221.5%
Contains more IronIron +95.8%
Contains more CopperCopper +61.3%
Contains more ZincZinc +143.3%
Contains more PhosphorusPhosphorus +241.7%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +77.4%
Contains more SeleniumSelenium +493.3%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +57.4%
Contains more Vitamin B1Vitamin B1 +3396%
Contains more Vitamin B2Vitamin B2 +1640%
Contains more Vitamin B3Vitamin B3 +123.9%
Contains more Vitamin B5Vitamin B5 +167%
Contains more Vitamin B6Vitamin B6 +797.6%
Contains more Vitamin KVitamin K +480.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chocolate Soybean raw DV% diff.
Iron 8.02mg 15.7mg 96%
Folate 375µg 94%
Vitamin B1 0.025mg 0.874mg 71%
Saturated fat 18.519g 2.884g 71%
Phosphorus 206mg 704mg 71%
Copper 1.028mg 1.658mg 70%
Polyunsaturated fat 1.092g 11.255g 68%
Protein 4.88g 36.49g 63%
Vitamin B2 0.05mg 0.87mg 63%
Manganese 1.419mg 2.517mg 48%
Potassium 559mg 1797mg 36%
Magnesium 146mg 280mg 32%
Vitamin K 8.1µg 47µg 32%
Selenium 3µg 17.8µg 27%
Zinc 2.01mg 4.89mg 26%
Vitamin B6 0.042mg 0.377mg 26%
Calcium 56mg 277mg 22%
Choline 115.9mg 21%
Fats 31.28g 19.94g 17%
Monounsaturated fat 9.54g 4.404g 13%
Caffeine 43mg 0mg 11%
Vitamin B5 0.297mg 0.793mg 10%
Carbs 61.17g 30.16g 10%
Vitamin B12 0.23µg 0µg 10%
Fiber 7g 9.3g 9%
Vitamin C 6mg 7%
Vitamin B3 0.725mg 1.623mg 6%
Calories 546kcal 446kcal 5%
Cholesterol 8mg 0mg 3%
Vitamin E 0.54mg 0.85mg 2%
Sodium 24mg 2mg 1%
Net carbs 54.17g 20.86g N/A
Sugar 47.9g 7.33g N/A
Vitamin A 2µg 1µg 0%
Trans fat 0.112g 0g N/A
Tryptophan 0.591mg 0%
Threonine 1.766mg 0%
Isoleucine 1.971mg 0%
Leucine 3.309mg 0%
Lysine 2.706mg 0%
Methionine 0.547mg 0%
Phenylalanine 2.122mg 0%
Valine 2.029mg 0%
Histidine 1.097mg 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
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 FatsFats +56.9%
Contains more CarbsCarbs +102.8%
Contains more ProteinProtein +647.7%
Contains more WaterWater +780.4%
Contains more OtherOther +186.5%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains more Mono. FatMonounsaturated fat +116.6%
Contains less Sat. FatSaturated fat -84.4%
Contains more Poly. FatPolyunsaturated fat +930.7%

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. 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.