Coconut vs. Chocolate — In-Depth Nutrition Comparison
Compare
What are the main differences between coconut and chocolate?
- Coconut is richer in selenium and fiber, yet chocolate is richer in iron, copper, magnesium, carbs, phosphorus, vitamin B12, and zinc.
- 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
Infographic link
Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +164% |
| Contains more Vitamin B6Vitamin B6 | +28.6% |
| Contains more FolateFolate | +∞% |
| 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% |
| Phosphorus | 113mg | 206mg | 13% |
| Selenium | 10.1µg | 3µg | 13% |
| Caffeine | 0mg | 43mg | 11% |
| Calories | 354kcal | 546kcal | 10% |
| Vitamin B12 | 0µg | 0.23µg | 10% |
| Fiber | 9g | 7g | 8% |
| Zinc | 1.1mg | 2.01mg | 8% |
| Vitamin K | 0.2µg | 8.1µg | 7% |
| Folate | 26µg | 7% | |
| Potassium | 356mg | 559mg | 6% |
| Omega-6 (Linoleic acid) | 0.947g | 6% | |
| Polyunsaturated fat | 0.366g | 1.092g | 5% |
| Omega-3 (ALA) | 0.085g | 5% | |
| Vitamin C | 3.3mg | 4% | |
| Calcium | 14mg | 56mg | 4% |
| Manganese | 1.5mg | 1.419mg | 4% |
| Protein | 3.33g | 4.88g | 3% |
| Fats | 33.49g | 31.28g | 3% |
| Cholesterol | 0mg | 8mg | 3% |
| Vitamin B1 | 0.066mg | 0.025mg | 3% |
| Vitamin E | 0.24mg | 0.54mg | 2% |
| Vitamin B2 | 0.02mg | 0.05mg | 2% |
| Choline | 12.1mg | 2% | |
| Vitamin B3 | 0.54mg | 0.725mg | 1% |
| Vitamin B6 | 0.054mg | 0.042mg | 1% |
| Weight per 100 calories | 28g | 18g | N/A |
| Unsaturated / Saturated Fat ratio | 0.06 | 0.57 | N/A |
| 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-6 (Eicosadienoic acid) | 0.001g | 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% |
~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% |
