Canola oil vs dark chocolate: which is healthier?
They are about equally nutrient-dense: canola oil scores 18/100 and dark chocolate 14/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Canola oil
884 kcal per 100 g. 1 tbsp: 14 g
Dark chocolate
598 kcal per 100 g. 2 squares: 20 g
Which to pick for your goal
- Fewer caloriesDark chocolate884 vs 598 kcal per 100 g
- More proteinDark chocolate0 vs 7.8 g per 100 g
- More fiberDark chocolate0 vs 11 g per 100 g
- Less sugarCanola oil0 vs 24 g per 100 g
- More potassiumDark chocolate0 vs 715 mg per 100 g
- Less saturated fatCanola oil7.4 vs 24 g per 100 g
Nutrition side by side
| Nutrient | Canola oil, 100 g | Dark chocolate, 100 g | Canola oil, 14 g | Dark chocolate, 20 g |
|---|---|---|---|---|
| Calories | 884 kcal | 598 kcal | 124 kcal | 120 kcal |
| Protein | 0 g | 7.8 g | 0 g | 1.6 g |
| Carbohydrates | 0 g | 46 g | 0 g | 9.2 g |
| Sugars | 0 g | 24 g | 0 g | 4.8 g |
| Fiber | 0 g | 11 g | 0 g | 2.2 g |
| Fat | 100 g | 43 g | 14 g | 8.5 g |
| Saturated fat | 7.4 g | 24 g | 1 g | 4.9 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 0 µg | 2 µg | 0 µg | 0.4 µg |
| Potassium | 0 mg | 715 mg | 0 mg | 143 mg |
| Iron | 0 mg | 12 mg | 0 mg | 2.4 mg |
| Calcium | 0 mg | 73 mg | 0 mg | 15 mg |
| Magnesium | 0 mg | 228 mg | 0 mg | 46 mg |
| Sodium | 0 mg | 20 mg | 0 mg | 4 mg |
Last updated . Scores use the HowHealthyIs Score method.