Coconut vs. Chocolate — In-Depth Nutrition Comparison
Compare
What are the main differences between coconut and chocolate?
- Coconut is richer in selenium and fiber, yet chocolate is richer in iron, copper, magnesium, phosphorus, vitamin B12, zinc, and vitamin K.
- Chocolate's daily need coverage for iron is 70% higher.
- Coconut has 3 times more selenium than chocolate. Coconut has 10.1µg of selenium, while chocolate has 3µg.
- Chocolate contains less saturated fat.
- Chocolate has a lower glycemic index than coconut.
We used Nuts, coconut meat, raw and Chocolate, dark, 45- 59% cacao solids types in this comparison.
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.
| Contains less SodiumSodium | -16.7% |
| Contains more SeleniumSelenium | +236.7% |
| Contains more MagnesiumMagnesium | +356.3% |
| Contains more CalciumCalcium | +300% |
| Contains more PotassiumPotassium | +57% |
| Contains more IronIron | +230% |
| Contains more CopperCopper | +136.3% |
| Contains more ZincZinc | +82.7% |
| Contains more PhosphorusPhosphorus | +82.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +164% |
| Contains more Vitamin B6Vitamin B6 | +28.6% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +125% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin B3Vitamin B3 | +34.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +3950% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +4744.3% |
| Contains more ProteinProtein | +46.5% |
| Contains more CarbsCarbs | +301.6% |
| Contains more OtherOther | +77.1% |
~equal in
Fats
~31.28g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -37.6% |
| Contains more Mono. FatMonounsaturated fat | +569.5% |
| Contains more Poly. FatPolyunsaturated fat | +198.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 2.43mg | 8.02mg | 70% |
| Copper | 0.435mg | 1.028mg | 66% |
| Saturated fat | 29.698g | 18.519g | 51% |
| Magnesium | 32mg | 146mg | 27% |
| Monounsaturated fat | 1.425g | 9.54g | 20% |
| Carbs | 15.23g | 61.17g | 15% |
| Selenium | 10.1µg | 3µg | 13% |
| Phosphorus | 113mg | 206mg | 13% |
| Caffeine | 0mg | 43mg | 11% |
| Vitamin B12 | 0µg | 0.23µg | 10% |
| Calories | 354kcal | 546kcal | 10% |
| Fiber | 9g | 7g | 8% |
| Zinc | 1.1mg | 2.01mg | 8% |
| Folate | 26µg | 7% | |
| Vitamin K | 0.2µg | 8.1µg | 7% |
| Potassium | 356mg | 559mg | 6% |
| Polyunsaturated fat | 0.366g | 1.092g | 5% |
| Vitamin C | 3.3mg | 4% | |
| Calcium | 14mg | 56mg | 4% |
| Manganese | 1.5mg | 1.419mg | 4% |
| Protein | 3.33g | 4.88g | 3% |
| Cholesterol | 0mg | 8mg | 3% |
| Fats | 33.49g | 31.28g | 3% |
| Vitamin B1 | 0.066mg | 0.025mg | 3% |
| Choline | 12.1mg | 2% | |
| Vitamin E | 0.24mg | 0.54mg | 2% |
| Vitamin B2 | 0.02mg | 0.05mg | 2% |
| Vitamin B3 | 0.54mg | 0.725mg | 1% |
| Vitamin B6 | 0.054mg | 0.042mg | 1% |
| Net carbs | 6.23g | 54.17g | N/A |
| Sugar | 6.23g | 47.9g | N/A |
| Sodium | 20mg | 24mg | 0% |
| Vitamin A | 0µg | 2µg | 0% |
| Vitamin B5 | 0.3mg | 0.297mg | 0% |
| Trans fat | 0.112g | N/A | |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0% | |
| Isoleucine | 0.131mg | 0% | |
| Leucine | 0.247mg | 0% | |
| Lysine | 0.147mg | 0% | |
| Methionine | 0.062mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.202mg | 0% | |
| Histidine | 0.077mg | 0% | |
| Omega-3 - EPA | 0g | 0.001g | 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?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
8%
9%
Minerals Daily Need Coverage Score
63%
116%
Comparison summary
Which food is lower in Cholesterol?
Coconut is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Coconut is lower in Sugar (difference - 41.67g)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Chocolate is lower in Saturated fat (difference - 11.179g)
Which food is lower in glycemic index?
Chocolate is lower in glycemic index (difference - 36)
Which food is cheaper?
Chocolate is cheaper (difference - $0.6)
Which food is richer in minerals?
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.