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.
Detailed nutritional comparison of semisweet chocolate and canola 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 Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) . Have a correction or suggestions? Shoot us an email.


Image of Semisweet Chocolate src
Image of Canola Oil src

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 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 Canola Oil .

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

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G Water G
G Starch G
G Alcohol 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..