Olive Oil vs. Bittersweet Chocolate
Nutrition comparison of Olive Oil and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and bittersweet chocolate:
- Both bittersweet chocolate and olive oil are high in calories and saturated fat.
- Bittersweet chocolate has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Bittersweet chocolate is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Olive oil has signficantly less carbohydrates than bittersweet chocolate.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bittersweet chocolate and olive oil are high in calories. Olive oil has 38% more calories than bittersweet chocolate - bittersweet chocolate has 642 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is lighter in protein, lighter in carbs and much heavier in fat compared to bittersweet chocolate per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Bittersweet Chocolate | |
|---|---|---|
| Protein | ~ | 9% |
| Carbohydrates | ~ | 18% |
| Fat | 100% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has signficantly less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Bittersweet chocolate is an excellent source of dietary fiber and it has more dietary fiber than olive oil - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Bittersweet chocolate and olive oil contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Bittersweet chocolate is an excellent source of protein and it has more protein than olive oil - bittersweet chocolate has 14.3g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Both bittersweet chocolate and olive oil are high in saturated fat. Bittersweet chocolate has 134% more saturated fat than olive oil - bittersweet chocolate has 32.3g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
cholesterol
Both bittersweet chocolate and olive oil are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and olive oil does not contain significant amounts.
Vitamins
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 34 times more Vitamin E than bittersweet chocolate - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 521% more Vitamin K than bittersweet chocolate - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Bittersweet chocolate has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | ~ | 0.147 MG |
| Riboflavin | ~ | 0.1 MG |
| Niacin | ~ | 1.355 MG |
| Pantothenic acid | ~ | 0.168 MG |
| Vitamin B6 | ~ | 0.027 MG |
| Folate | ~ | 28 UG |
Minerals
calcium
Bittersweet chocolate is an excellent source of calcium and it has 100 times more calcium than olive oil - bittersweet chocolate has 101mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Bittersweet chocolate is an excellent source of iron and it has 30 times more iron than olive oil - bittersweet chocolate has 17.4mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Bittersweet chocolate is an excellent source of potassium and it has 829 times more potassium than olive oil - bittersweet chocolate has 830mg of potassium per 100 grams and olive oil has 1mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than bittersweet chocolate per 100 grams.
| Olive Oil | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.117 G |
| Total | 0.761 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than bittersweet chocolate per 100 grams.
| Olive Oil | Bittersweet Chocolate | |
|---|---|---|
| other omega 6 | 0.414 G | 0.553 G |
| linoleic acid | 9.762 G | 1.435 G |
| Total | 10.176 G | 1.988 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Olive Oil or Bittersweet Chocolate .
Note: The specific food items compared are: Olive Oil (Oil, olive, salad or cooking) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Olive Oil g
()
|
Daily Values (%) |
Bittersweet Chocolate g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does bittersweet chocolate or olive oil contain more calories in 100 grams?Both bittersweet chocolate and olive oil are high in calories. Olive oil has 40% more calories than bittersweet chocolate - bittersweet chocolate has 642 calories in 100g and olive oil has 884 calories.
Does bittersweet chocolate or olive oil contain more calcium?
Bittersweet chocolate is a rich source of calcium and it has 100 times more calcium than olive oil - bittersweet chocolate has 101mg of calcium in 100 grams and olive oil has 1mg of calcium.
Does bittersweet chocolate or olive oil contain more iron?
Bittersweet chocolate is an abundant source of iron and it has 30 times more iron than olive oil - bittersweet chocolate has 17.4mg of iron in 100 grams and olive oil has 0.56mg of iron.
Does bittersweet chocolate or olive oil contain more potassium?
Bittersweet chocolate is a rich source of potassium and it has 829 times more potassium than olive oil - bittersweet chocolate has 830mg of potassium in 100 grams and olive oil has 1mg of potassium.