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

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Differences between palm oil and cocoa bean

  • Palm oil has more vitamin E, while cocoa bean has more copper, iron, fiber, magnesium, phosphorus, potassium, zinc, and vitamin B2.
  • Cocoa bean's daily need coverage for copper is 401% higher.
  • Cocoa bean contains 159 times less vitamin E than palm oil. Palm oil contains 15.94mg of vitamin E, while cocoa bean contains 0.1mg.
  • The amount of saturated fat in cocoa bean is lower.

The food types used in this comparison are Oil, palm and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Palm 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% 0% 0.38% 0% 0% 0% 0% 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 -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +155100%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
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% 319% 0% 0% 0% 0% 0% 0% 0% 20% 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 +15840%
Contains more Vitamin KVitamin K +233.3%
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

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
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 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 +742.8%
Contains more Poly. FatPolyunsaturated fat +2114.3%
Contains less Sat. FatSaturated fat -84.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Palm oil Cocoa bean DV% diff.
Copper 0mg 3.607mg 401%
Iron 0.01mg 15.52mg 194%
Saturated fat 49.3g 7.76g 189%
Manganese 3.737mg 162%
Fats 100g 13.1g 134%
Fiber 0g 29.8g 119%
Magnesium 0mg 476mg 113%
Vitamin E 15.94mg 0.1mg 106%
Phosphorus 0mg 728mg 104%
Monounsaturated fat 37g 4.39g 82%
Potassium 0mg 2509mg 74%
Polyunsaturated fat 9.3g 0.42g 59%
Zinc 0mg 6.37mg 58%
Protein 0g 18.1g 36%
Vitamin B2 0mg 0.46mg 35%
Calories 884kcal 220kcal 33%
Selenium 0µg 13.2µg 24%
Caffeine 0mg 78mg 20%
Carbs 0g 58.3g 19%
Vitamin B3 0mg 2.4mg 15%
Calcium 0mg 111mg 11%
Vitamin B6 0mg 0.118mg 9%
Vitamin B1 0mg 0.11mg 9%
Folate 0µg 32µg 8%
Vitamin B5 0mg 0.254mg 5%
Vitamin K 8µg 2.4µg 5%
Choline 0.3mg 11.4mg 2%
Sodium 0mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Palm oil Cocoa bean
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
26%
Palm oil
20%
Cocoa bean
Minerals Daily Need Coverage Score
0%
Palm oil
343%
Cocoa bean

Comparison summary

Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 1.76g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 19mg)
Which food is cheaper?
Palm oil
Palm oil is cheaper (difference - $0.6)
Which food is lower in Saturated fat?
Cocoa bean
Cocoa bean is lower in Saturated fat (difference - 41.54g)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals
Which food is richer in vitamins?
Cocoa bean
Cocoa bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.