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Chocolate vs. Palm oil — In-Depth Nutrition Comparison

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What are the differences between chocolate and palm oil?

  • Chocolate is higher in copper, iron, magnesium, phosphorus, fiber, zinc, potassium, and vitamin B12, yet palm oil is higher in vitamin E.
  • Palm oil's daily need coverage for saturated fat is 154% more.
  • The amount of saturated fat in chocolate is lower.
  • The glycemic index of palm oil is lower.

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

Infographic

Chocolate vs Palm 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% 0.38% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +80100%
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% 319% 0% 0% 0% 0% 0% 0% 0% 20% 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 +2851.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~8µg
~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
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
Contains less Sat. FatSaturated fat -62.4%
Contains more Mono. FatMonounsaturated fat +287.8%
Contains more Poly. FatPolyunsaturated fat +751.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chocolate Palm oil DV% diff.
Saturated fat 18.519g 49.3g 140%
Copper 1.028mg 0mg 114%
Fats 31.28g 100g 106%
Vitamin E 0.54mg 15.94mg 103%
Iron 8.02mg 0.01mg 100%
Monounsaturated fat 9.54g 37g 69%
Manganese 1.419mg 62%
Polyunsaturated fat 1.092g 9.3g 55%
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%
Vitamin B12 0.23µg 0µg 10%
Protein 4.88g 0g 10%
Calcium 56mg 0mg 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 0mg 1%
Net carbs 54.17g 0g N/A
Sugar 47.9g 0g N/A
Vitamin A 2µg 0µg 0%
Vitamin K 8.1µg 8µg 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 Palm 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
26%
Palm oil
Minerals Daily Need Coverage Score
116%
Chocolate
0%
Palm oil

Comparison summary

Which food is lower in Cholesterol?
Palm oil
Palm oil is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 47.9g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 23)
Which food is lower in Saturated fat?
Chocolate
Chocolate is lower in Saturated fat (difference - 30.781g)
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 cheaper?
?
The foods are relatively equal in price ($2)

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.