Chocolate vs. Coconut — In-Depth Nutrition Comparison
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What are the main differences between Chocolate and Coconut?
- Chocolate is richer in Iron, Copper, Magnesium, Phosphorus, Vitamin B12, Zinc, and Vitamin K, yet Coconut is richer in Selenium, and Fiber.
- Chocolate's daily need coverage for Iron is 70% higher.
- Chocolate contains less Saturated Fat.
We used Chocolate, dark, 45- 59% cacao solids and Nuts, coconut meat, raw types in this comparison.
Infographic
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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.
Contains
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Calcium
+300%
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Iron
+230%
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Magnesium
+356.3%
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Phosphorus
+82.3%
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Potassium
+57%
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Zinc
+82.7%
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Copper
+136.3%
Contains
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Sodium
-16.7%
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Selenium
+236.7%
Equal in Manganese - 1.5
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Calcium
+300%
Contains
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Iron
+230%
Contains
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Magnesium
+356.3%
Contains
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Phosphorus
+82.3%
Contains
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Potassium
+57%
Contains
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Zinc
+82.7%
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Copper
+136.3%
Contains
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Sodium
-16.7%
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Selenium
+236.7%
Equal in Manganese - 1.5
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.
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Contains
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Vitamin A
+∞%
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Vitamin E
+125%
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Vitamin B2
+150%
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Vitamin B3
+34.3%
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Vitamin B12
+∞%
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Vitamin K
+3950%
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Vitamin B1
+164%
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Vitamin B6
+28.6%
Equal in Vitamin B5 - 0.3
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Vitamin A
+∞%
Contains
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Vitamin E
+125%
Contains
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Vitamin B2
+150%
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Vitamin B3
+34.3%
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Vitamin B12
+∞%
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Vitamin K
+3950%
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Vitamin B1
+164%
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Vitamin B6
+28.6%
Equal in Vitamin B5 - 0.3
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+46.5%
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Carbs
+301.6%
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Other
+77.1%
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Water
+4744.3%
Equal in Fats - 33.49
Contains
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Protein
+46.5%
Contains
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Carbs
+301.6%
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Other
+77.1%
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Water
+4744.3%
Equal in Fats - 33.49
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-37.6%
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Monounsaturated Fat
+569.5%
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Polyunsaturated fat
+198.4%
Contains
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Saturated Fat
-37.6%
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Monounsaturated Fat
+569.5%
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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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 54.17g | 6.23g |
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| Protein | 4.88g | 3.33g |
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| Fats | 31.28g | 33.49g |
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| Carbs | 61.17g | 15.23g |
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| Calories | 546kcal | 354kcal |
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| Sugar | 47.9g | 6.23g |
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| Fiber | 7g | 9g |
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| Calcium | 56mg | 14mg |
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| Iron | 8.02mg | 2.43mg |
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| Magnesium | 146mg | 32mg |
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| Phosphorus | 206mg | 113mg |
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| Potassium | 559mg | 356mg |
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| Sodium | 24mg | 20mg |
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| Zinc | 2.01mg | 1.1mg |
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| Copper | 1.028mg | 0.435mg |
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| Manganese | 1.419mg | 1.5mg |
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| Selenium | 3µg | 10.1µg |
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| Vitamin A | 50IU | 0IU |
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| Vitamin A RAE | 2µg | 0µg |
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| Vitamin E | 0.54mg | 0.24mg |
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| Vitamin C | 3.3mg |
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| Vitamin B1 | 0.025mg | 0.066mg |
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| Vitamin B2 | 0.05mg | 0.02mg |
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| Vitamin B3 | 0.725mg | 0.54mg |
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| Vitamin B5 | 0.297mg | 0.3mg |
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| Vitamin B6 | 0.042mg | 0.054mg |
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| Folate | 26µg |
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| Vitamin B12 | 0.23µg | 0µg |
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| Vitamin K | 8.1µg | 0.2µg |
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| Tryptophan | 0.039mg |
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| Threonine | 0.121mg |
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| Isoleucine | 0.131mg |
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| Leucine | 0.247mg |
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| Lysine | 0.147mg |
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| Methionine | 0.062mg |
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| Phenylalanine | 0.169mg |
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| Valine | 0.202mg |
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| Histidine | 0.077mg |
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| Cholesterol | 8mg | 0mg |
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| Trans Fat | 0.112g |
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| Saturated Fat | 18.519g | 29.698g |
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| Omega-3 - EPA | 0.001g | 0g |
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| Monounsaturated Fat | 9.54g | 1.425g |
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| Polyunsaturated fat | 1.092g | 0.366g |
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| Omega-6 - Eicosadienoic acid | 0.001g |
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| Omega-6 - Linoleic acid | 0.947g |
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| Omega-3 - ALA | 0.085g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
10%
8%
Minerals Daily Need Coverage Score
116%
63%
Comparison summary
Which food is lower in Sugar?
Coconut is lower in Sugar (difference - 41.67g)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Coconut is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Chocolate is lower in Saturated Fat (difference - 11.179g)
Which food is lower in glycemic index?
Chocolate is lower in glycemic index (difference - 36)
Which food is cheaper?
Chocolate is cheaper (difference - $0.6)
Which food is richer in minerals?
Chocolate is relatively richer in minerals
Which food is richer in vitamins?
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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.