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Chocolate vs. Olive oil — In-Depth Nutrition Comparison

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A recap on differences between chocolate and olive oil

  • Chocolate has more copper, iron, manganese, magnesium, phosphorus, fiber, and zinc; however, olive oil is higher in vitamin E and vitamin K.
  • Chocolate covers your daily copper needs 114% more than olive oil.
  • Olive oil has less saturated fat.
  • The glycemic index of chocolate is higher.

Food varieties used in this article are Chocolate, dark, 45- 59% cacao solids and Oil, olive, salad or cooking.

Infographic

Chocolate vs Olive 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% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +5500%
Contains more PotassiumPotassium +55800%
Contains more IronIron +1332.1%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -91.7%

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% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
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 EVitamin E +2557.4%
Contains more Vitamin KVitamin K +643.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Folate ~0µg

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
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Contains less Sat. FatSaturated fat -25.4%
Contains more Mono. FatMonounsaturated fat +664.8%
Contains more Poly. FatPolyunsaturated fat +863.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chocolate Olive oil
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 Chocolate Olive oil DV% diff.
Monounsaturated fat 9.54g 72.961g 159%
Copper 1.028mg 0mg 114%
Fats 31.28g 100g 106%
Iron 8.02mg 0.56mg 93%
Vitamin E 0.54mg 14.35mg 92%
Polyunsaturated fat 1.092g 10.523g 63%
Manganese 1.419mg 0mg 62%
Vitamin K 8.1µg 60.2µg 43%
Magnesium 146mg 0mg 35%
Phosphorus 206mg 0mg 29%
Fiber 7g 0g 28%
Saturated fat 18.519g 13.808g 21%
Carbs 61.17g 0g 20%
Zinc 2.01mg 0mg 18%
Calories 546kcal 884kcal 17%
Potassium 559mg 1mg 16%
Caffeine 43mg 0mg 11%
Protein 4.88g 0g 10%
Vitamin B12 0.23µg 0µg 10%
Calcium 56mg 1mg 6%
Vitamin B5 0.297mg 0mg 6%
Selenium 3µg 0µg 5%
Vitamin B3 0.725mg 0mg 5%
Vitamin B2 0.05mg 0mg 4%
Vitamin B6 0.042mg 0mg 3%
Cholesterol 8mg 0mg 3%
Vitamin B1 0.025mg 0mg 2%
Sodium 24mg 2mg 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
Choline 0.3mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate Olive 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
34%
Olive oil
Minerals Daily Need Coverage Score
116%
Chocolate
2%
Olive oil

Comparison summary

Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 47.9g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Olive oil
Olive oil is lower in Saturated fat (difference - 4.711g)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 23)
Which food is cheaper?
Olive oil
Olive oil 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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/nutrients
  2. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.