Coconut vs. Chocolate — In-Depth Nutrition Comparison
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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
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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% |
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 |
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% |
