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Chocolate vs. Banana — In-Depth Nutrition Comparison

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Important differences between chocolate and bananas

  • Chocolate has more copper, iron, manganese, magnesium, phosphorus, fiber, zinc, and vitamin B12; however, bananas are richer in vitamin B6.
  • Chocolate's daily need coverage for copper is 106% more.
  • Bananas contain less saturated fat.
  • Bananas have a higher glycemic index. The glycemic index of bananas is 48, while the glycemic index of chocolate is 23.

The food varieties used in the comparison are Chocolate, dark, 45- 59% cacao solids and Bananas, raw.

Infographic

Chocolate vs Banana 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%
Banana
Banana
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Contains more MagnesiumMagnesium +440.7%
Contains more CalciumCalcium +1020%
Contains more PotassiumPotassium +56.1%
Contains more IronIron +2984.6%
Contains more CopperCopper +1217.9%
Contains more ZincZinc +1240%
Contains more PhosphorusPhosphorus +836.4%
Contains more ManganeseManganese +425.6%
Contains more SeleniumSelenium +200%
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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.67% 11% 6.3% 12% 14% 18% 9.7% 29% 20% 0%
Banana
Banana
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 29% 0% 1% 2% 7.8% 17% 12% 20% 85% 0% 1.3% 15%
Contains more Vitamin EVitamin E +440%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1520%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +24%
Contains more Vitamin B2Vitamin B2 +46%
Contains more Vitamin B5Vitamin B5 +12.5%
Contains more Vitamin B6Vitamin B6 +773.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.665mg

All nutrients comparison - raw data values

Nutrient Chocolate Banana DV% diff.
Copper 1.028mg 0.078mg 106%
Iron 8.02mg 0.26mg 97%
Saturated fat 18.519g 0.112g 84%
Manganese 1.419mg 0.27mg 50%
Fats 31.28g 0.33g 48%
Magnesium 146mg 27mg 28%
Phosphorus 206mg 22mg 26%
Vitamin B6 0.042mg 0.367mg 25%
Monounsaturated fat 9.54g 0.032g 24%
Calories 546kcal 89kcal 23%
Fiber 7g 2.6g 18%
Zinc 2.01mg 0.15mg 17%
Carbs 61.17g 22.84g 13%
Caffeine 43mg 0mg 11%
Vitamin C 8.7mg 10%
Vitamin B12 0.23µg 0µg 10%
Protein 4.88g 1.09g 8%
Polyunsaturated fat 1.092g 0.073g 7%
Potassium 559mg 358mg 6%
Vitamin K 8.1µg 0.5µg 6%
Fructose 0g 4.85g 6%
Calcium 56mg 5mg 5%
Folate 20µg 5%
Selenium 3µg 1µg 4%
Cholesterol 8mg 0mg 3%
Vitamin E 0.54mg 0.1mg 3%
Starch 5.38g 2%
Vitamin B2 0.05mg 0.073mg 2%
Choline 9.8mg 2%
Sodium 24mg 1mg 1%
Vitamin B1 0.025mg 0.031mg 1%
Vitamin B5 0.297mg 0.334mg 1%
Protein per 100 calories 0.89g 1.2g N/A
Calories per 10 g protein 1119kcal 817kcal N/A
Weight per 100 calories 18g 112g N/A
Unsaturated / Saturated Fat ratio 0.57 0.94 N/A
Net carbs 54.17g 20.24g N/A
Sugar 47.9g 12.23g N/A
Vitamin A 2µg 3µg 0%
Vitamin B3 0.725mg 0.665mg 0%
Trans fat 0.112g 0g N/A
Tryptophan 0.009mg 0%
Threonine 0.028mg 0%
Isoleucine 0.028mg 0%
Leucine 0.068mg 0%
Lysine 0.05mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.049mg 0%
Valine 0.047mg 0%
Histidine 0.077mg 0%
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

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
Banana
Banana
1
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more ProteinProtein +347.7%
Contains more FatsFats +9378.8%
Contains more CarbsCarbs +167.8%
Contains more OtherOther +104.8%
Contains more WaterWater +7622.7%

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
Banana
Banana
1
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Contains more Mono. FatMonounsaturated fat +29712.5%
Contains more Poly. FatPolyunsaturated fat +1395.9%
Contains less Sat. FatSaturated fat -99.4%

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
Banana
Banana
4
31% 14% 28% 28%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more SucroseSucrose +1835.1%
Contains more LactoseLactose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Galactose ~0g

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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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.