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Coconut oil vs. Chocolate — In-Depth Nutrition Comparison

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How are coconut oil and chocolate different?

  • Chocolate has more copper, iron, manganese, magnesium, phosphorus, fiber, zinc, potassium, and vitamin B12 than coconut oil.
  • Daily need coverage for saturated fat for coconut oil is 320% higher.
  • Chocolate has less saturated fat.
  • Coconut oil has a lower glycemic index (0) than chocolate (23).

Oil, coconut and Chocolate, dark, 45- 59% cacao solids are the varieties used in this article.

Infographic

Coconut oil vs Chocolate 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
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%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +5500%
Contains more PotassiumPotassium +∞%
Contains more IronIron +15940%
Contains more CopperCopper +∞%
Contains more ZincZinc +9950%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
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%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +390.9%
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 KVitamin K +1250%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Folate ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more FatsFats +216.7%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +3133.3%
Contains more OtherOther +86.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
Contains more Poly. FatPolyunsaturated fat +55.9%
Contains less Sat. FatSaturated fat -77.5%
Contains more Mono. FatMonounsaturated fat +50.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut oil Chocolate DV% diff.
Saturated fat 82.475g 18.519g 291%
Copper 0mg 1.028mg 114%
Fats 99.06g 31.28g 104%
Iron 0.05mg 8.02mg 100%
Manganese 0mg 1.419mg 62%
Magnesium 0mg 146mg 35%
Phosphorus 0mg 206mg 29%
Fiber 0g 7g 28%
Carbs 0g 61.17g 20%
Zinc 0.02mg 2.01mg 18%
Calories 892kcal 546kcal 17%
Potassium 0mg 559mg 16%
Caffeine 0mg 43mg 11%
Vitamin B12 0µg 0.23µg 10%
Protein 0g 4.88g 10%
Monounsaturated fat 6.332g 9.54g 8%
Vitamin B5 0mg 0.297mg 6%
Calcium 1mg 56mg 6%
Vitamin K 0.6µg 8.1µg 6%
Selenium 0µg 3µg 5%
Vitamin B3 0mg 0.725mg 5%
Polyunsaturated fat 1.702g 1.092g 4%
Vitamin B2 0mg 0.05mg 4%
Vitamin B6 0mg 0.042mg 3%
Vitamin E 0.11mg 0.54mg 3%
Cholesterol 0mg 8mg 3%
Vitamin B1 0mg 0.025mg 2%
Sodium 0mg 24mg 1%
Net carbs 0g 54.17g N/A
Sugar 0g 47.9g N/A
Vitamin A 0µg 2µg 0%
Trans fat 0.028g 0.112g N/A
Choline 0.3mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.019g 0.085g N/A
Omega-6 - Eicosadienoic acid 0g 0.001g N/A
Omega-6 - Linoleic acid 1.676g 0.947g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut oil Chocolate
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
0%
Coconut oil
9%
Chocolate
Minerals Daily Need Coverage Score
0%
Coconut oil
116%
Chocolate

Comparison summary

Which food is lower in Cholesterol?
Coconut oil
Coconut oil is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 47.9g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 23)
Which food is lower in Saturated fat?
Chocolate
Chocolate is lower in Saturated fat (difference - 63.956g)
Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $0.2)
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

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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/nutrients
  2. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.