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  6. Cocoa bean vs. Olive oil

Cocoa bean vs. Olive oil — In-Depth Nutrition Comparison

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How are cocoa bean and olive oil different?

  • Cocoa bean is higher in copper, iron, manganese, fiber, magnesium, phosphorus, potassium, and zinc; however, olive oil is richer in vitamin E and vitamin K.
  • Daily need coverage for copper for cocoa bean is 401% higher.

Cocoa, dry powder, unsweetened, processed with alkali and Oil, olive, salad or cooking are the varieties used in this article.

Infographic

Cocoa bean 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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
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 +11000%
Contains more PotassiumPotassium +250800%
Contains more IronIron +2671.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -89.5%

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.
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% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
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 B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +3700%
Contains more Vitamin EVitamin E +14250%
Contains more Vitamin KVitamin K +2408.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 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 +663.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 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 -43.8%
Contains more Mono. FatMonounsaturated fat +1562%
Contains more Poly. FatPolyunsaturated fat +2405.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cocoa bean Olive oil DV% diff.
Copper 3.607mg 0mg 401%
Iron 15.52mg 0.56mg 187%
Monounsaturated fat 4.39g 72.961g 171%
Manganese 3.737mg 0mg 162%
Fats 13.1g 100g 134%
Fiber 29.8g 0g 119%
Magnesium 476mg 0mg 113%
Phosphorus 728mg 0mg 104%
Vitamin E 0.1mg 14.35mg 95%
Potassium 2509mg 1mg 74%
Polyunsaturated fat 0.42g 10.523g 67%
Zinc 6.37mg 0mg 58%
Vitamin K 2.4µg 60.2µg 48%
Protein 18.1g 0g 36%
Vitamin B2 0.46mg 0mg 35%
Calories 220kcal 884kcal 33%
Saturated fat 7.76g 13.808g 27%
Selenium 13.2µg 0µg 24%
Caffeine 78mg 0mg 20%
Carbs 58.3g 0g 19%
Vitamin B3 2.4mg 0mg 15%
Calcium 111mg 1mg 11%
Vitamin B1 0.11mg 0mg 9%
Vitamin B6 0.118mg 0mg 9%
Folate 32µg 0µg 8%
Vitamin B5 0.254mg 0mg 5%
Choline 11.4mg 0.3mg 2%
Sodium 19mg 2mg 1%
Net carbs 28.5g 0g N/A
Sugar 1.76g 0g N/A
Tryptophan 0.271mg 0mg 0%
Threonine 0.716mg 0mg 0%
Isoleucine 0.701mg 0mg 0%
Leucine 1.097mg 0mg 0%
Lysine 0.907mg 0mg 0%
Methionine 0.187mg 0mg 0%
Phenylalanine 0.869mg 0mg 0%
Valine 1.086mg 0mg 0%
Histidine 0.312mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa bean 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
20%
Cocoa bean
34%
Olive oil
Minerals Daily Need Coverage Score
343%
Cocoa bean
2%
Olive oil

Comparison summary

Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 1.76g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 17mg)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $1.2)
Which food is lower in Saturated fat?
Cocoa bean
Cocoa bean is lower in Saturated fat (difference - 6.048g)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals
Which food is richer in vitamins?
Cocoa bean
Cocoa bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.