Semisweet Chocolate vs. Coconut Oil

Nutrition comparison of Semisweet Chocolate and Coconut 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 coconut oil (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in semisweet chocolate and coconut oil:

  • Both semisweet chocolate and coconut oil are high in calories and saturated fat.
  • Semisweet chocolate has signficantly more calcium than coconut oil.
  • Semisweet chocolate is a great source of iron.
  • Semisweet chocolate is an excellent source of dietary fiber.
Detailed nutritional comparison of semisweet chocolate and coconut oil is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Semisweet Chocolate (Baking chocolate, MARS SNACKFOOD US, M&M's Semisweet Chocolate Mini Baking Bits) and Coconut Oil (Oil, coconut) . Have a correction or suggestions? Shoot us an email.


Image of Semisweet Chocolate src
Image of Coconut Oil src

Calories and Carbs

calories

Both semisweet chocolate and coconut oil are high in calories. Coconut oil has 73% more calories than semisweet chocolate - semisweet chocolate has 517 calories per 100 grams and coconut oil has 892 calories.

For macronutrient ratios, semisweet chocolate is much heavier in carbs, much lighter in fat and similar to coconut oil for protein. Semisweet chocolate has a macronutrient ratio of 3:51:46 and for coconut oil, 0:0:100 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Semisweet Chocolate Coconut Oil
Protein 3% ~
Carbohydrates 51% ~
Fat 46% 100%
Alcohol ~ ~

carbohydrates

Semisweet chocolate is high in carbohydrates and coconut oil has less carbohydrates than semisweet chocolate - semisweet chocolate has 66g of total carbs per 100 grams and coconut oil does not contain significant amounts.

dietary fiber

Semisweet chocolate is an excellent source of dietary fiber and it has more dietary fiber than coconut oil - semisweet chocolate has 6.7g of dietary fiber per 100 grams and coconut oil does not contain significant amounts.

sugar

Semisweet chocolate is high in sugar and coconut oil has less sugar than semisweet chocolate - semisweet chocolate has 53.1g of sugar per 100 grams and coconut oil does not contain significant amounts.

Protein

protein

Semisweet chocolate has more protein than coconut oil - semisweet chocolate has 4.4g of protein per 100 grams and coconut oil does not contain significant amounts.

Fat

saturated fat

Both semisweet chocolate and coconut oil are high in saturated fat. Coconut oil has 428% more saturated fat than semisweet chocolate - semisweet chocolate has 15.6g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.

trans fat

Both semisweet chocolate and coconut oil are low in trans fat - semisweet chocolate has 0.04g of trans fat per 100 grams and coconut oil has 0.03g of trans fat.

cholesterol

Both semisweet chocolate and coconut oil are low in cholesterol - semisweet chocolate has 3mg of cholesterol per 100 grams and coconut oil does not contain significant amounts.

Vitamins

Vitamin A

Semisweet chocolate has more Vitamin A than coconut oil - semisweet chocolate has 22.2ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.

Vitamin E

Coconut oil and semisweet chocolate contain similar amounts of Vitamin E - coconut oil has 0.11mg of Vitamin E per 100 grams and semisweet chocolate does not contain significant amounts.

Vitamin K

Coconut oil and semisweet chocolate contain similar amounts of Vitamin K - coconut oil has 0.6ug of Vitamin K per 100 grams and semisweet chocolate does not contain significant amounts.

The B Vitamins

Minerals

calcium

Semisweet chocolate has signficantly more calcium than coconut oil - semisweet chocolate has 34mg of calcium per 100 grams and coconut oil has 1mg of calcium.

iron

Semisweet chocolate is a great source of iron and it has 57 times more iron than coconut oil - semisweet chocolate has 2.9mg of iron per 100 grams and coconut oil has 0.05mg of iron.




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 Coconut Oil (Oil, coconut) .

Semisweet Chocolate g

()
Daily Values (%)

Coconut Oil g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does semisweet chocolate or coconut oil contain more calories in 100 grams?
Both semisweet chocolate and coconut oil are high in calories. Coconut oil has 70% more calories than semisweet chocolate - semisweet chocolate has 517 calories in 100g and coconut oil has 892 calories.

Does semisweet chocolate or coconut oil have more carbohydrates?
By weight, semisweet chocolate is high in carbohydrates and coconut oil has fewer carbohydrates than semisweet chocolate - semisweet chocolate has 66g of carbs for 100g and coconut oil has no carbs..