Chocolate vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Chocolate, dark, 70-85% cacao solids is higher in more vitamins & minerals
Calories (kcal)
Chocolate 598
Oil 884
Protein (g)
Chocolate 7.79
Oil 0
Carbs (g)
Chocolate 45.9
Oil 0
Fat (g)
Chocolate 42.6
Oil 100
Fiber (g)
Chocolate 10.9
Oil 0
Quick answers
Which has more protein?
Chocolate, dark, 70-85% cacao solids — 7.79g vs 0g per 100g.
Which has fewer calories?
Chocolate, dark, 70-85% cacao solids — 598 vs 884 kcal per 100g.
Which is more nutrient-dense?
Chocolate, dark, 70-85% 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 | 598 kcal | 884 kcal | -32% |
| Macronutrients | |||
| Water | 1.37 g | 0 g | |
| Protein | 7.79 g | 0 g | |
| Total lipid (fat) | 42.6 g | 100 g | -57% |
| Carbohydrate, by difference | 45.9 g | 0 g | |
| Fiber, total dietary | 10.9 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 24.5 g | 15.6 g | +56% |
| Fatty acids, total monounsaturated | 12.8 g | 22.8 g | -44% |
| Fatty acids, total trans | 0.030 g | 0.533 g | -94% |
| Cholesterol | 3.00 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.034 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.078 mg | 0 mg | |
| Niacin (Vitamin B3) | 1.05 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.418 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.038 mg | 0 mg | |
| Biotin (Vitamin B7) | — | 0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 0.200 mg | |
| Vitamin B-12 — Cobalamin | 0.280 ug | 0 ug | |
| Vitamin A, RAE | 2.00 ug | 0 ug | |
| Carotene, beta | 19.0 ug | 0 ug | |
| Carotene, alpha | 7.00 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.590 mg | 8.18 mg | -93% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 73.0 mg | 0 mg | |
| Iron, Fe | 11.9 mg | 0.050 mg | +23700% |
| Magnesium, Mg | 228 mg | 0 mg | |
| Phosphorus, P | 308 mg | 0 mg | |
| Potassium, K | 715 mg | 0 mg | |
| Sodium, Na | 20.0 mg | 0 mg | |
| Zinc, Zn | 3.31 mg | 0.010 mg | +33000% |
| Copper, Cu | 1.77 mg | 0 mg | |
| Manganese, Mn | 1.95 mg | 0 mg | |
| Selenium, Se | 6.80 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 2504 kj | 3699 kj | -32% |
| Ash | 2.32 g | 0 g | |
| Total Sugars | 24.0 g | 0 g | |
| Sucrose | 24.0 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 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 | 39.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 27.0 ug | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | 0.900 mg | -99% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 9.19 mg | 64.3 mg | -86% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.290 mg | 21.3 mg | -99% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0.040 mg | -100% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0.030 mg | -100% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.140 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 | 7.30 ug | 184 ug | -96% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0.014 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.008 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.006 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.045 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.017 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.078 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.016 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 10.1 g | 10.5 g | -4% |
| SFA 17:0 (Margaric acid) | 0.086 g | 0.034 g | +153% |
| SFA 18:0 (Stearic acid) | 13.6 g | 4.43 g | +207% |
| SFA 20:0 (Arachidic acid) | 0.408 g | 0.361 g | +13% |
| SFA 22:0 (Behenic acid) | 0.068 g | 0.366 g | -81% |
| SFA 24:0 (Lignoceric acid) | 0.038 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.004 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.106 g | 0 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.104 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 12.7 g | 22.5 g | -44% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 12.6 g | 22.5 g | -44% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.020 g | 0.233 g | -91% |
| 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 | 1.26 g | 57.7 g | -98% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.22 g | 51.0 g | -98% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 1.21 g | 50.4 g | -98% |
| PUFA 18:2 CLAs | 0.004 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.034 g | 6.79 g | -99% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.034 g | 6.79 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) | 0.001 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.004 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 | 0.025 g | 0 g | |
| TFA 16:1 t | 0.002 g | — | |
| TFA 18:1 t | 0.023 g | 0 g | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.005 g | — | |
| TFA 18:2 t,t | — | 0.533 g | |
| Fatty acids, total trans-polyenoic | 0.005 g | 0.533 g | -99% |
| Stigmasterol | 31.0 mg | 59.0 mg | -47% |
| Campesterol | 12.0 mg | 62.0 mg | -81% |
| Beta-sitosterol | 86.0 mg | 172 mg | -50% |
| Tryptophan (EAA) | — | 0 g | |
| Threonine (EAA) | — | 0 g | |
| Isoleucine (EAA, BCAA) | — | 0 g | |
| Leucine (EAA, BCAA) | — | 0 g | |
| Lysine (EAA) | — | 0 g | |
| Methionine (EAA) | — | 0 g | |
| Cystine (conditionally essential) | — | 0 g | |
| Phenylalanine (EAA) | — | 0 g | |
| Tyrosine (conditionally essential) | — | 0 g | |
| Valine (EAA, BCAA) | — | 0 g | |
| Arginine (conditionally essential) | — | 0 g | |
| Histidine (EAA) | — | 0 g | |
| Alanine | — | 0 g | |
| Aspartic acid | — | 0 g | |
| Glutamic acid | — | 0 g | |
| Glycine (conditionally essential) | — | 0 g | |
| Proline (conditionally essential) | — | 0 g | |
| Serine | — | 0 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | 80.0 mg | 0 mg | |
| Theobromine | 802 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.
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