Semisweet Chocolate vs. Canola Oil
Nutrition comparison of Semisweet Chocolate and Canola Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
semisweet chocolate
versus
canola oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in semisweet chocolate and canola oil:
- Both semisweet chocolate and canola oil are high in calories and saturated fat.
- Canola oil is an excellent source of Vitamin E.
- Semisweet chocolate has signficantly more calcium than canola oil.
- Semisweet chocolate is a great source of iron.
- Semisweet chocolate is an excellent source of dietary fiber.
USDA sources for nutritional information: Semisweet Chocolate (Baking chocolate, MARS SNACKFOOD US, M&M's Semisweet Chocolate Mini Baking Bits) and Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both semisweet chocolate and canola oil are high in calories. Canola oil has 71% more calories than semisweet chocolate - semisweet chocolate has 517 calories per 100 grams and canola oil has 884 calories.
For macronutrient ratios, semisweet chocolate is much heavier in carbs, much lighter in fat and similar to canola oil for protein. Semisweet chocolate has a macronutrient ratio of 3:51:46 and for canola oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Semisweet Chocolate | Canola Oil | |
|---|---|---|
| Protein | 3% | ~ |
| Carbohydrates | 51% | ~ |
| Fat | 46% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Semisweet chocolate is high in carbohydrates and canola oil has less carbohydrates than semisweet chocolate - semisweet chocolate has 66g of total carbs per 100 grams and canola oil does not contain significant amounts.
dietary fiber
Semisweet chocolate is an excellent source of dietary fiber and it has more dietary fiber than canola oil - semisweet chocolate has 6.7g of dietary fiber per 100 grams and canola oil does not contain significant amounts.
sugar
Semisweet chocolate is high in sugar and canola oil has less sugar than semisweet chocolate - semisweet chocolate has 53.1g of sugar per 100 grams and canola oil does not contain significant amounts.
Protein
protein
Semisweet chocolate has more protein than canola oil - semisweet chocolate has 4.4g of protein per 100 grams and canola oil does not contain significant amounts.
Fat
saturated fat
Both semisweet chocolate and canola oil are high in saturated fat. Semisweet chocolate has 140% more saturated fat than canola oil - semisweet chocolate has 15.6g of saturated fat per 100 grams and canola oil has 6.5g of saturated fat.
trans fat
Both semisweet chocolate and canola oil are low in trans fat - semisweet chocolate has 0.04g of trans fat per 100 grams and canola oil has 0.77g of trans fat.
cholesterol
Both semisweet chocolate and canola oil are low in cholesterol - semisweet chocolate has 3mg of cholesterol per 100 grams and canola oil does not contain significant amounts.
Vitamins
Vitamin A
Semisweet chocolate has more Vitamin A than canola oil - semisweet chocolate has 22.2ug of Vitamin A per 100 grams and canola oil does not contain significant amounts.
Vitamin E
Canola oil is an excellent source of Vitamin E and it has more Vitamin E than semisweet chocolate - canola oil has 21.8mg of Vitamin E per 100 grams and semisweet chocolate does not contain significant amounts.
The B Vitamins
Minerals
calcium
Semisweet chocolate has signficantly more calcium than canola oil - semisweet chocolate has 34mg of calcium per 100 grams and canola oil does not contain significant amounts.
iron
Semisweet chocolate is a great source of iron and it has more iron than canola oil - semisweet chocolate has 2.9mg of iron per 100 grams and canola oil does not contain significant amounts.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Semisweet Chocolate (Baking chocolate, MARS SNACKFOOD US, M&M's Semisweet Chocolate Mini Baking Bits) and Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) .
Semisweet Chocolate g
()
|
Daily Values (%) |
Canola Oil 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 % |
|
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 % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 semisweet chocolate or canola oil contain more calories in 100 grams?Both semisweet chocolate and canola oil are high in calories. Canola oil has 70% more calories than semisweet chocolate - semisweet chocolate has 517 calories in 100g and canola oil has 884 calories.
Does semisweet chocolate or canola oil have more carbohydrates?
By weight, semisweet chocolate is high in carbohydrates and canola oil has fewer carbohydrates than semisweet chocolate - semisweet chocolate has 66g of carbs for 100g and canola oil has no carbs..