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  6. Chocolate vs. Palm oil

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.

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.
Chocolate
Chocolate
9
:
1
Palm oil
Palm oil
Contains more Calcium +∞%
Contains more Iron +80100%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Chocolate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 301% 105% 89% 50% 4% 55% 343% 186% 17%
Palm oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 1% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +80100%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -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.
Chocolate
Chocolate
8
:
3
Palm oil
Palm oil
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +2851.9%
Equal in Vitamin K - 8
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%
Palm oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 319% 0% 0% 0% 0% 0% 0% 0% 0% 0% 20%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +2851.9%
Equal in Vitamin K - 8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chocolate
Chocolate
4
:
1
Palm oil
Palm oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +219.7%
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
Palm oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +219.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chocolate
Chocolate
1
:
2
Palm oil
Palm oil
Contains less Saturated Fat -62.4%
Contains more Monounsaturated Fat +287.8%
Contains more Polyunsaturated fat +751.6%
Chocolate
64% 33% 4%
Saturated Fat: 18.519 g
Monounsaturated Fat: 9.54 g
Polyunsaturated fat: 1.092 g
Palm oil
52% 39% 10%
Saturated Fat: 49.3 g
Monounsaturated Fat: 37 g
Polyunsaturated fat: 9.3 g
Contains less Saturated Fat -62.4%
Contains more Monounsaturated Fat +287.8%
Contains more Polyunsaturated 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 54.17g 0g Chocolate
Protein 4.88g 0g Chocolate
Fats 31.28g 100g Palm oil
Carbs 61.17g 0g Chocolate
Calories 546kcal 884kcal Palm oil
Sugar 47.9g 0g Palm oil
Fiber 7g 0g Chocolate
Calcium 56mg 0mg Chocolate
Iron 8.02mg 0.01mg Chocolate
Magnesium 146mg 0mg Chocolate
Phosphorus 206mg 0mg Chocolate
Potassium 559mg 0mg Chocolate
Sodium 24mg 0mg Palm oil
Zinc 2.01mg 0mg Chocolate
Copper 1.028mg 0mg Chocolate
Manganese 1.419mg Chocolate
Selenium 3µg 0µg Chocolate
Vitamin A 50IU 0IU Chocolate
Vitamin A RAE 2µg 0µg Chocolate
Vitamin E 0.54mg 15.94mg Palm oil
Vitamin B1 0.025mg 0mg Chocolate
Vitamin B2 0.05mg 0mg Chocolate
Vitamin B3 0.725mg 0mg Chocolate
Vitamin B5 0.297mg 0mg Chocolate
Vitamin B6 0.042mg 0mg Chocolate
Vitamin B12 0.23µg 0µg Chocolate
Vitamin K 8.1µg 8µg Chocolate
Cholesterol 8mg 0mg Palm oil
Trans Fat 0.112g Palm oil
Saturated Fat 18.519g 49.3g Chocolate
Omega-3 - EPA 0.001g 0g Chocolate
Monounsaturated Fat 9.54g 37g Palm oil
Polyunsaturated fat 1.092g 9.3g Palm oil
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
Chocolate Palm oil
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
10%
Chocolate
28%
Palm oil
Minerals Daily Need Coverage Score
116%
Chocolate
0%
Palm oil

Comparison summary

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 Cholesterol?
Palm oil
Palm oil is lower in Cholesterol (difference - 8mg)
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.