Chocolate vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Chocolate, dark, 60-69% cacao solids is higher in more vitamins & minerals
Calories (kcal)
Chocolate 579
Oil 884
Protein (g)
Chocolate 6.12
Oil 0
Carbs (g)
Chocolate 52.4
Oil 0
Fat (g)
Chocolate 38.3
Oil 100
Fiber (g)
Chocolate 8.00
Oil 0
Quick answers
Which has more protein?
Chocolate, dark, 60-69% cacao solids — 6.12g vs 0g per 100g.
Which has fewer calories?
Chocolate, dark, 60-69% cacao solids — 579 vs 884 kcal per 100g.
Which is more nutrient-dense?
Chocolate, dark, 60-69% cacao solids scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Chocolate | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 579 kcal | 884 kcal | -35% |
| Macronutrients | |||
| Water | 1.25 g | 0 g | |
| Protein | 6.12 g | 0 g | |
| Total lipid (fat) | 38.3 g | 100 g | -62% |
| Carbohydrate, by difference | 52.4 g | 0 g | |
| Fiber, total dietary | 8.00 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 22.0 g | 7.36 g | +199% |
| Fatty acids, total monounsaturated | 11.5 g | 63.3 g | -82% |
| Fatty acids, total trans | 0.079 g | 0.395 g | -80% |
| Cholesterol | 6.00 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.032 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.049 mg | 0 mg | |
| Niacin (Vitamin B3) | 0.838 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.300 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.034 mg | 0 mg | |
| Biotin (Vitamin B7) | — | 0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 0.200 mg | |
| Vitamin B-12 — Cobalamin | 0.180 ug | 0 ug | |
| Vitamin A, RAE | 3.00 ug | 0 ug | |
| Carotene, beta | 25.0 ug | 0 ug | |
| Carotene, alpha | 9.00 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.590 mg | 17.5 mg | -97% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 62.0 mg | 0 mg | |
| Iron, Fe | 6.32 mg | 0 mg | |
| Magnesium, Mg | 176 mg | 0 mg | |
| Phosphorus, P | 260 mg | 0 mg | |
| Potassium, K | 567 mg | 0 mg | |
| Sodium, Na | 10.0 mg | 0 mg | |
| Zinc, Zn | 2.65 mg | 0 mg | |
| Copper, Cu | 1.25 mg | 0 mg | |
| Manganese, Mn | 1.33 mg | 0 mg | |
| Selenium, Se | 8.40 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 2422 kj | 3699 kj | -35% |
| Ash | 1.90 g | 0 g | |
| Total Sugars | 36.7 g | 0 g | |
| Sucrose | 36.4 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0.310 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 0 ug | |
| Betaine | — | 0 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | 1.00 ug | 0 ug | |
| Vitamin A, IU | 50.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 32.0 ug | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0.010 mg | -100% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 8.47 mg | 27.3 mg | -69% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.340 mg | 0.990 mg | -66% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0.030 mg | -100% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.100 mg | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0.010 mg | -100% |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 7.20 ug | 71.3 ug | -90% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0.040 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.030 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.020 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.064 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.056 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.192 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.027 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 9.20 g | 4.30 g | +114% |
| SFA 17:0 (Margaric acid) | 0.081 g | 0 g | |
| SFA 18:0 (Stearic acid) | 11.9 g | 2.09 g | +468% |
| SFA 20:0 (Arachidic acid) | 0.364 g | 0.650 g | -44% |
| SFA 22:0 (Behenic acid) | 0.062 g | 0.330 g | -81% |
| SFA 24:0 (Lignoceric acid) | 0.035 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.013 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.116 g | 0.214 g | -46% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.110 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 11.4 g | 61.7 g | -82% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 11.3 g | 61.7 g | -82% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.021 g | 1.32 g | -98% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.22 g | 28.1 g | -96% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.13 g | 19.0 g | -94% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 1.09 g | 18.6 g | -94% |
| PUFA 18:2 CLAs | 0.017 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.088 g | 9.14 g | -99% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.088 g | 9.14 g | -99% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | 0 g | = |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.001 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0 g | = |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.003 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0.061 g | 0.030 g | +103% |
| TFA 16:1 t | 0.006 g | — | |
| TFA 18:1 t | 0.055 g | 0.030 g | +83% |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.017 g | — | |
| TFA 18:2 t,t | — | 0.365 g | |
| Fatty acids, total trans-polyenoic | 0.017 g | 0.365 g | -95% |
| Stigmasterol | 29.0 mg | 3.00 mg | +867% |
| Campesterol | 12.0 mg | 241 mg | -95% |
| Beta-sitosterol | 75.0 mg | 413 mg | -82% |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | 86.0 mg | 0 mg | |
| Theobromine | 632 mg | 0 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Chocolate, dark, 60-69% cacao solids nutrition facts Oil, canola nutrition facts Compare other foods →
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