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Olive oil vs. Chocolate — In-Depth Nutrition Comparison

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A recap on differences between olive oil and chocolate

  • Olive oil has more vitamin E and vitamin K; however, chocolate is higher in copper, iron, manganese, magnesium, phosphorus, fiber, and zinc.
  • Chocolate covers your daily copper needs 114% more than olive oil.
  • Chocolate contains 27 times less vitamin E than olive oil. Olive oil contains 14.35mg of vitamin E, while chocolate contains 0.54mg.
  • Olive oil has less saturated fat.
  • The glycemic index of chocolate is higher.

Food varieties used in this article are Oil, olive, salad or cooking and Chocolate, dark, 45- 59% cacao solids.

Infographic

Olive oil vs Chocolate 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.
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%
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 -91.7%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +5500%
Contains more PotassiumPotassium +55800%
Contains more IronIron +1332.1%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
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% 287% 0% 0% 0% 0% 0% 0% 0% 151% 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 Vitamin EVitamin E +2557.4%
Contains more Vitamin KVitamin K +643.2%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
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 +∞%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Folate ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 +219.7%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 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 less Sat. FatSaturated fat -25.4%
Contains more Mono. FatMonounsaturated fat +664.8%
Contains more Poly. FatPolyunsaturated fat +863.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive oil Chocolate DV% diff.
Monounsaturated fat 72.961g 9.54g 159%
Copper 0mg 1.028mg 114%
Fats 100g 31.28g 106%
Iron 0.56mg 8.02mg 93%
Vitamin E 14.35mg 0.54mg 92%
Polyunsaturated fat 10.523g 1.092g 63%
Manganese 0mg 1.419mg 62%
Vitamin K 60.2µg 8.1µg 43%
Magnesium 0mg 146mg 35%
Phosphorus 0mg 206mg 29%
Fiber 0g 7g 28%
Saturated fat 13.808g 18.519g 21%
Carbs 0g 61.17g 20%
Zinc 0mg 2.01mg 18%
Calories 884kcal 546kcal 17%
Potassium 1mg 559mg 16%
Caffeine 0mg 43mg 11%
Protein 0g 4.88g 10%
Vitamin B12 0µg 0.23µg 10%
Calcium 1mg 56mg 6%
Vitamin B5 0mg 0.297mg 6%
Selenium 0µg 3µg 5%
Vitamin B3 0mg 0.725mg 5%
Vitamin B2 0mg 0.05mg 4%
Vitamin B6 0mg 0.042mg 3%
Cholesterol 0mg 8mg 3%
Vitamin B1 0mg 0.025mg 2%
Sodium 2mg 24mg 1%
Net carbs 0g 54.17g N/A
Sugar 0g 47.9g N/A
Vitamin A 0µg 2µg 0%
Trans fat 0.112g N/A
Choline 0.3mg 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?

ok
ok
is better in case of low diet
Olive 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
34%
Olive oil
9%
Chocolate
Minerals Daily Need Coverage Score
2%
Olive oil
116%
Chocolate

Comparison summary

Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 47.9g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Olive oil
Olive oil is lower in Saturated fat (difference - 4.711g)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 23)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $0.6)
Which food is richer in minerals?
Chocolate
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.

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.