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.
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.
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 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 Semisweet Chocolate or Coconut Oil .
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 % |
|
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 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..