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  6. Olive oil vs. Cocoa solids

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

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How are olive oil and cocoa solids different?

  • Olive oil is richer in vitamin E and vitamin K, while cocoa solids are higher in copper, manganese, iron, fiber, magnesium, phosphorus, zinc, and potassium.
  • Cocoa solids cover your daily need for copper, 421% more than olive oil.
  • Olive oil contains 144 times more vitamin E than cocoa solids. Olive oil contains 14.35mg of vitamin E, while cocoa solids contain 0.1mg.
  • Cocoa solids have a higher glycemic index (24) than olive oil (0).

Oil, olive, salad or cooking and Cocoa, dry powder, unsweetened types were used in this article.

Infographic

Olive oil vs Cocoa solids 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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains less SodiumSodium -90.5%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +12700%
Contains more PotassiumPotassium +152300%
Contains more IronIron +2375%
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% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin EVitamin E +14250%
Contains more Vitamin KVitamin K +2308%
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 +3900%
~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 solids DV% diff.
Copper 0mg 3.788mg 421%
Monounsaturated fat 72.961g 4.57g 171%
Manganese 0mg 3.837mg 167%
Iron 0.56mg 13.86mg 166%
Fiber 0g 37g 148%
Fats 100g 13.7g 133%
Magnesium 0mg 499mg 119%
Phosphorus 0mg 734mg 105%
Vitamin E 14.35mg 0.1mg 95%
Polyunsaturated fat 10.523g 0.44g 67%
Zinc 0mg 6.81mg 62%
Caffeine 0mg 230mg 58%
Vitamin K 60.2µg 2.5µg 48%
Potassium 1mg 1524mg 45%
Protein 0g 19.6g 39%
Calories 884kcal 228kcal 33%
Selenium 0µg 14.3µg 26%
Saturated fat 13.808g 8.07g 26%
Vitamin B2 0mg 0.241mg 19%
Carbs 0g 57.9g 19%
Vitamin B3 0mg 2.185mg 14%
Calcium 1mg 128mg 13%
Vitamin B6 0mg 0.118mg 9%
Folate 0µg 32µg 8%
Vitamin B1 0mg 0.078mg 7%
Vitamin B5 0mg 0.254mg 5%
Choline 0.3mg 12mg 2%
Sodium 2mg 21mg 1%
Net carbs 0g 20.9g N/A
Sugar 0g 1.75g N/A
Tryptophan 0mg 0.293mg 0%
Threonine 0mg 0.776mg 0%
Isoleucine 0mg 0.76mg 0%
Leucine 0mg 1.189mg 0%
Lysine 0mg 0.983mg 0%
Methionine 0mg 0.202mg 0%
Phenylalanine 0mg 0.941mg 0%
Valine 0mg 1.177mg 0%
Histidine 0mg 0.339mg 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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more FatsFats +629.9%
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 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains more Mono. FatMonounsaturated fat +1496.5%
Contains more Poly. FatPolyunsaturated fat +2291.6%
Contains less Sat. FatSaturated fat -41.6%

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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 solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.