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  6. Coconut vs. Chocolate

Coconut vs. Chocolate — In-Depth Nutrition Comparison

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What are the main differences between Coconut and Chocolate?

  • Coconut is richer in Selenium, and Fiber, yet Chocolate is richer in Iron, Copper, Magnesium, Phosphorus, Vitamin B12, Zinc, and Vitamin K.
  • Chocolate's daily need coverage for Iron is 70% higher.
  • Coconut has 3 times more Selenium than Chocolate. Coconut has 10.1µg of Selenium, while Chocolate has 3µg.
  • Chocolate contains less Saturated Fat.

We used Nuts, coconut meat, raw and Chocolate, dark, 45- 59% cacao solids types in this comparison.

Infographic

Coconut vs Chocolate 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.
Coconut
Coconut
3
:
7
Chocolate
Chocolate
Contains less Sodium -16.7%
Contains more Selenium +236.7%
Contains more Calcium +300%
Contains more Iron +230%
Contains more Magnesium +356.3%
Contains more Phosphorus +82.3%
Contains more Potassium +57%
Contains more Zinc +82.7%
Contains more Copper +136.3%
Equal in Manganese - 1.419
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Chocolate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 301% 105% 89% 50% 4% 55% 343% 186% 17%
Contains less Sodium -16.7%
Contains more Selenium +236.7%
Contains more Calcium +300%
Contains more Iron +230%
Contains more Magnesium +356.3%
Contains more Phosphorus +82.3%
Contains more Potassium +57%
Contains more Zinc +82.7%
Contains more Copper +136.3%
Equal in Manganese - 1.419

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.
Coconut
Coconut
6
:
6
Chocolate
Chocolate
Contains more Vitamin B1 +164%
Contains more Vitamin B6 +28.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +125%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +34.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3950%
Equal in Vitamin B5 - 0.297
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
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%
Contains more Vitamin B1 +164%
Contains more Vitamin B6 +28.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +125%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +34.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3950%
Equal in Vitamin B5 - 0.297

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
2
:
3
Chocolate
Chocolate
Contains more Water +4744.3%
Contains more Protein +46.5%
Contains more Carbs +301.6%
Contains more Other +77.1%
Equal in Fats - 31.28
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
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
Contains more Water +4744.3%
Contains more Protein +46.5%
Contains more Carbs +301.6%
Contains more Other +77.1%
Equal in Fats - 31.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
0
:
3
Chocolate
Chocolate
Contains less Saturated Fat -37.6%
Contains more Monounsaturated Fat +569.5%
Contains more Polyunsaturated fat +198.4%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Chocolate
64% 33% 4%
Saturated Fat: 18.519 g
Monounsaturated Fat: 9.54 g
Polyunsaturated fat: 1.092 g
Contains less Saturated Fat -37.6%
Contains more Monounsaturated Fat +569.5%
Contains more Polyunsaturated fat +198.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Chocolate Opinion
Net carbs 6.23g 54.17g Chocolate
Protein 3.33g 4.88g Chocolate
Fats 33.49g 31.28g Coconut
Carbs 15.23g 61.17g Chocolate
Calories 354kcal 546kcal Chocolate
Sugar 6.23g 47.9g Coconut
Fiber 9g 7g Coconut
Calcium 14mg 56mg Chocolate
Iron 2.43mg 8.02mg Chocolate
Magnesium 32mg 146mg Chocolate
Phosphorus 113mg 206mg Chocolate
Potassium 356mg 559mg Chocolate
Sodium 20mg 24mg Coconut
Zinc 1.1mg 2.01mg Chocolate
Copper 0.435mg 1.028mg Chocolate
Manganese 1.5mg 1.419mg Coconut
Selenium 10.1µg 3µg Coconut
Vitamin A 0IU 50IU Chocolate
Vitamin A RAE 0µg 2µg Chocolate
Vitamin E 0.24mg 0.54mg Chocolate
Vitamin C 3.3mg Coconut
Vitamin B1 0.066mg 0.025mg Coconut
Vitamin B2 0.02mg 0.05mg Chocolate
Vitamin B3 0.54mg 0.725mg Chocolate
Vitamin B5 0.3mg 0.297mg Coconut
Vitamin B6 0.054mg 0.042mg Coconut
Folate 26µg Coconut
Vitamin B12 0µg 0.23µg Chocolate
Vitamin K 0.2µg 8.1µg Chocolate
Tryptophan 0.039mg Coconut
Threonine 0.121mg Coconut
Isoleucine 0.131mg Coconut
Leucine 0.247mg Coconut
Lysine 0.147mg Coconut
Methionine 0.062mg Coconut
Phenylalanine 0.169mg Coconut
Valine 0.202mg Coconut
Histidine 0.077mg Coconut
Cholesterol 0mg 8mg Coconut
Trans Fat 0.112g Coconut
Saturated Fat 29.698g 18.519g Chocolate
Omega-3 - EPA 0g 0.001g Chocolate
Monounsaturated Fat 1.425g 9.54g Chocolate
Polyunsaturated fat 0.366g 1.092g Chocolate
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
Coconut Chocolate
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
8%
Coconut
10%
Chocolate
Minerals Daily Need Coverage Score
63%
Coconut
116%
Chocolate

Comparison summary

Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 41.67g)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Chocolate
Chocolate is lower in Saturated Fat (difference - 11.179g)
Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 36)
Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $0.6)
Which food is richer in minerals?
Chocolate
Chocolate is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.