Coconut vs. Bittersweet Chocolate
Nutrition comparison of Coconut and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and bittersweet chocolate:
- Both bittersweet chocolate and coconut are high in calories, dietary fiber, iron, potassium and saturated fat.
- Bittersweet chocolate has 5.8 times less sugar than coconut.
- Bittersweet chocolate has more thiamin, riboflavin and niacin.
- Bittersweet chocolate is an excellent source of calcium and protein.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bittersweet chocolate and coconut are high in calories. Bittersweet chocolate has 81% more calories than coconut - bittersweet chocolate has 642 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, coconut is lighter in protein, heavier in fat and similar to bittersweet chocolate for carbs. Coconut has a macronutrient ratio of 4:16:80 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Bittersweet Chocolate | |
|---|---|---|
| Protein | 4% | 9% |
| Carbohydrates | 16% | 18% |
| Fat | 80% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut has 46% less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
dietary fiber
Both bittersweet chocolate and coconut are high in dietary fiber. Bittersweet chocolate has 84% more dietary fiber than coconut - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Bittersweet chocolate has 5.8 times less sugar than coconut - bittersweet chocolate has 0.91g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Bittersweet chocolate is an excellent source of protein and it has 330% more protein than coconut - bittersweet chocolate has 14.3g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Both bittersweet chocolate and coconut are high in saturated fat. Bittersweet chocolate has a little more saturated fat (9%) than coconut by weight - bittersweet chocolate has 32.3g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
cholesterol
Both bittersweet chocolate and coconut are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and coconut does not contain significant amounts.
Vitamins
Vitamin C
Coconut has more Vitamin C than bittersweet chocolate - coconut has 3.3mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate and coconut contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Bittersweet chocolate and coconut contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Bittersweet chocolate has more thiamin, riboflavin and niacin. Both coconut and bittersweet chocolate contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Coconut | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.066 MG | 0.147 MG |
| Riboflavin | 0.02 MG | 0.1 MG |
| Niacin | 0.54 MG | 1.355 MG |
| Pantothenic acid | 0.3 MG | 0.168 MG |
| Vitamin B6 | 0.054 MG | 0.027 MG |
| Folate | 26 UG | 28 UG |
Minerals
calcium
Bittersweet chocolate is an excellent source of calcium and it has 621% more calcium than coconut - bittersweet chocolate has 101mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Both bittersweet chocolate and coconut are high in iron. Bittersweet chocolate has 616% more iron than coconut - bittersweet chocolate has 17.4mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Both bittersweet chocolate and coconut are high in potassium. Bittersweet chocolate has 133% more potassium than coconut - bittersweet chocolate has 830mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, bittersweet chocolate has more linoleic acid than coconut per 100 grams.
| Coconut | Bittersweet Chocolate | |
|---|---|---|
| linoleic acid | 0.366 G | 1.435 G |
| other omega 6 | ~ | 0.553 G |
| Total | 0.366 G | 1.988 G |
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: Coconut (Nuts, coconut meat, raw) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Coconut g
()
|
Daily Values (%) |
Bittersweet Chocolate g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 bittersweet chocolate or coconut contain more calories in 100 grams?Both bittersweet chocolate and coconut are high in calories. Bittersweet chocolate has 80% more calories than coconut - bittersweet chocolate has 642 calories in 100g and coconut has 354 calories.
Does bittersweet chocolate or coconut contain more calcium?
Bittersweet chocolate is a rich source of calcium and it has 620% more calcium than coconut - bittersweet chocolate has 101mg of calcium in 100 grams and coconut has 14mg of calcium.
Does bittersweet chocolate or coconut contain more iron?
Both bittersweet chocolate and coconut are high in iron. Bittersweet chocolate has 620% more iron than coconut - bittersweet chocolate has 17.4mg of iron in 100 grams and coconut has 2.4mg of iron.
Does bittersweet chocolate or coconut contain more potassium?
Both bittersweet chocolate and coconut are high in potassium. Bittersweet chocolate has 130% more potassium than coconut - bittersweet chocolate has 830mg of potassium in 100 grams and coconut has 356mg of potassium.