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  6. Olive oil vs. Cocoa bean

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

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How are olive oil and cocoa bean different?

  • Olive oil is higher in vitamin E and vitamin K; however, cocoa bean is richer in copper, iron, manganese, fiber, magnesium, phosphorus, potassium, and zinc.
  • Daily need coverage for copper for cocoa bean is 401% higher.
  • Olive oil contains 144 times more vitamin E than cocoa bean. While olive oil contains 14.35mg of vitamin E, cocoa bean contains only 0.1mg.

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

Infographic

Olive oil vs Cocoa bean 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% 0.09% 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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains less SodiumSodium -89.5%
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 +∞%

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% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin EVitamin E +14250%
Contains more Vitamin KVitamin K +2408.3%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
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
Contains more FatsFats +663.4%
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
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains more Mono. FatMonounsaturated fat +1562%
Contains more Poly. FatPolyunsaturated fat +2405.5%
Contains less Sat. FatSaturated fat -43.8%

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