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Chocolate vs. Babassu oil — In-Depth Nutrition Comparison

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What are the main differences between chocolate and babassu oil?

  • Chocolate is richer in iron, magnesium, phosphorus, fiber, zinc, potassium, vitamin B12, and vitamin B5, yet babassu oil is richer in vitamin E.
  • Babassu oil's daily need coverage for saturated fat is 313% higher.
  • Chocolate contains less saturated fat.
  • Babassu oil has a lower glycemic index than chocolate.

We used Chocolate, dark, 45- 59% cacao solids and Oil, babassu types in this comparison.

Infographic

Chocolate vs Babassu oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 382% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +3437%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Folate ~0µg
~equal in Choline ~mg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +219.7%

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
86% 12% 2%
Saturated fat: Sat. Fat 81.2 g
Monounsaturated fat: Mono. Fat 11.4 g
Polyunsaturated fat: Poly. Fat 1.6 g
Contains less Sat. FatSaturated fat -77.2%
Contains more Mono. FatMonounsaturated fat +19.5%
Contains more Poly. FatPolyunsaturated fat +46.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chocolate Babassu oil DV% diff.
Saturated fat 18.519g 81.2g 285%
Vitamin E 0.54mg 19.1mg 124%
Copper 1.028mg 114%
Fats 31.28g 100g 106%
Iron 8.02mg 0mg 100%
Manganese 1.419mg 62%
Magnesium 146mg 0mg 35%
Phosphorus 206mg 0mg 29%
Fiber 7g 0g 28%
Carbs 61.17g 0g 20%
Zinc 2.01mg 0mg 18%
Calories 546kcal 884kcal 17%
Potassium 559mg 0mg 16%
Caffeine 43mg 0mg 11%
Protein 4.88g 0g 10%
Vitamin B12 0.23µg 0µg 10%
Vitamin K 8.1µg 7%
Calcium 56mg 0mg 6%
Vitamin B5 0.297mg 0mg 6%
Selenium 3µg 0µg 5%
Monounsaturated fat 9.54g 11.4g 5%
Vitamin B3 0.725mg 0mg 5%
Vitamin B2 0.05mg 0mg 4%
Vitamin B6 0.042mg 0mg 3%
Polyunsaturated fat 1.092g 1.6g 3%
Cholesterol 8mg 0mg 3%
Vitamin B1 0.025mg 0mg 2%
Sodium 24mg 0mg 1%
Net carbs 54.17g 0g N/A
Sugar 47.9g 0g N/A
Vitamin A 2µg 0µg 0%
Trans fat 0.112g 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 Babassu oil
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
29%
Babassu oil
Minerals Daily Need Coverage Score
116%
Chocolate
0%
Babassu oil

Comparison summary

Which food is lower in Saturated fat?
Chocolate
Chocolate is lower in Saturated fat (difference - 62.681g)
Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $1.5)
Which food is richer in minerals?
Chocolate
Chocolate is relatively richer in minerals
Which food is richer in vitamins?
Chocolate
Chocolate is relatively richer in vitamins
Which food is lower in Cholesterol?
Babassu oil
Babassu oil is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Babassu oil
Babassu oil is lower in Sugar (difference - 47.9g)
Which food contains less Sodium?
Babassu oil
Babassu oil contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Babassu oil
Babassu oil is lower in glycemic index (difference - 23)

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. Babassu oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171428/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.