Compare:
| Spinach | Dark Chocolate | Coconut Oil | Olive Oil | ||
 |
 |
 |
 |
||
| General Info | |||||
| Standardized Size (all values listed in table are for 100g serving size) | 100 Grams | 100 Grams | 100 Grams | 100 Grams | |
| Normal Serving Size | 1 Cup (180g) | 1 Bar (101g) | 1 Cup (218g) | 1 Cup (216g) | |
| Origin/Cultivated from | Mediterranean | Spain | Southeast Asia | Mediterranean | |
| Family | Amaranthaceae | Theobroma Cacao | Arecaceae | Oleaceae | |
| Good for | Diet, Cancer, Anti-inflammatory, Antioxidants, Blood Pressure, Vision, Immunity, Skin, Bones, Calcification, Brain And Nervous Function | Lower Blood Pressure, Lower Cholesterol, Improves Your Mood, Fights Aging, Soothes A Cough, Boosts Your Brain Power, High In Antioxidants | Hair Care, Skin Care, Heart Diseases, Weight Loss, Digestion, Digestion, Healing And Infections, Liver, Kidney, Pancreatitis, Stress Relief, Diabetes, Bones, Dental Care, Hiv And Cancer | Protection Against Heart Disease, Colon Cancer, Diabetes, Asthma And Arthritis, Weight Loss | |
| Serving Forms | Cooked, Boiled, Drained, Without Salt | Dark, 70-85% Cacao Solids | Liquid | Liquid | |
| Uses | Culinary | Culinary | Culinary, Medicinal | Culinary, Medicinal | |
| Basic Nutrition Facts | |||||
| Calories | 23 kcal |
598 kcal |
862 kcal |
880 kcal |
|
| Energy | 96 KJ |
2,500 KJ |
3,607 KJ |
3,699 KJ |
|
| Total Carbohydrates | 3.75 g |
45.9 g |
|||
| Total Fat (lipids) | 0.26 g |
42.63 g |
100 g |
100 g |
|
| Saturated Fat | 0.04 g |
24.49 g |
86.5 g |
13.81 g |
|
| Polyunsaturated Fat | 0.11 g |
1.26 g |
1.8 g |
10.52 g |
|
| Monounsaturated Fat | 0.01 g |
12.78 g |
5.8 g |
72.96 g |
|
| Dietary Fiber | 2.4 g |
10.9 g |
|||
| Sugars | 0.43 g |
23.99 g |
|||
| Protein | 2.97 g |
7.79 g |
|||
| Cholesterol | 3 mg |
||||
| Carbohydrates | |||||
| Total Carbohydrates | 3.75 g |
45.9 g |
|||
| Dietary Fiber | 2.4 g |
10.9 g |
|||
| Sugars | 0.43 g |
23.99 g |
|||
| Sucrose | 23.99 g |
||||
| Minerals | |||||
| Calcium (Ca) | 136 mg |
73 mg |
1 mg |
||
| Iron (Fe) | 3.57 mg |
11.9 mg |
0.04 mg |
0.56 mg |
|
| Magnesium (Mg) | 87 mg |
228 mg |
|||
| Phosphorus (P) | 56 mg |
308 mg |
|||
| Potassium (K) | 466 mg |
715 mg |
1 mg |
||
| Sodium (Na) | 70 mg |
20 mg |
2 mg |
||
| Copper (Cu) | 0.17 mg |
1.77 mg |
|||
| Manganese (Mn) | 0.94 mg |
1.95 mg |
|||
| Selenium (Se) | 2 µg |
6.8 µg |
|||
| Fluoride (F) | 37.8 µg |
||||
| Vitamins | |||||
| Vitamin A (IU) | 10,481 IU |
39 IU |
|||
| Vitamin A, RAE | 524 mcg_RAE |
2 mcg_RAE |
|||
| Beta Carotene | 6,288 µg |
19 µg |
|||
| Alpha Carotene | 7 µg |
||||
| Beta Cryptoxanthin | 1 µg |
||||
| Lutein + zeaxanthin | 11,308 µg |
27 µg |
|||
| Vitamin C (total ascorbic acid) | 9.8 mg |
||||
| Vitamin E (alpha-tocopherol) | 2 mg |
0.59 mg |
0.09 mg |
14.35 mg |
|
| Beta Tocopherol | 0.01 mg |
0.11 mg |
|||
| Gamma Tocopherol | 9.19 mg |
0.2 mg |
0.83 mg |
||
| Delta Tocopherol | 0.29 mg |
||||
| Vitamin K (phylloquinone) | 493.6 µg |
7.3 µg |
1 µg |
60.2 µg |
|
| Thiamin | 0.09 mg |
0.03 mg |
|||
| Riboflavin (Vitamin B2) | 0.24 mg |
0.08 mg |
|||
| Niacin | 0.49 mg |
1.05 mg |
|||
| Vitamin B-6 | 0.24 mg |
0.04 mg |
|||
| Total Folate | 146 µg |
||||
| Folate, food | 146 µg |
||||
| Folate, DFE | 146 mcg_DFE |
||||
| Vitamin B-12 | 0.28 µg |
||||
| Pantothenic acid | 0.14 mg |
0.42 mg |
|||
| Total Choline | 19.7 mg |
0.3 mg |
0.3 mg |
||
| Betaine | 89 mg |
0.1 mg |
|||
| Fats and Fatty Acids | |||||
| Total Fat (lipids) | 0.26 g |
42.63 g |
100 g |
100 g |
|
| 4:00 (butyric acid) | 0.01 g |
||||
| 6:00 (caproic acid) | 0.01 g |
0.6 g |
|||
| 8:00 (caprylic acid) | 0.01 g |
7.5 g |
|||
| 10:00 (capric acid) | 0.05 g |
6 g |
|||
| 12:00 (lauric acid) | 0.02 g |
44.6 g |
|||
| 14:00 (myristic acid) | 0.01 g |
0.08 g |
16.8 g |
||
| 16:00 (palmitic acid) | 0.03 g |
10.08 g |
8.2 g |
11.29 g |
|
| 18:00 (stearic acid) | 13.63 g |
3 g |
1.95 g |
||
| 18:3 undifferentiated (linolenic acid) | 0.09 g |
0.03 g |
0.76 g |
||
| 16:1 undifferentiated (palmitoleic acid) | 0.11 g |
1.25 g |
|||
| Saturated Fat | 0.04 g |
24.49 g |
86.5 g |
13.81 g |
|
| 18:1 undifferentiated (oleic acid) | 12.65 g |
5.8 g |
71.27 g |
||
| 20:01 | 0.02 g |
0.31 g |
|||
| Polyunsaturated Fat | 0.11 g |
1.26 g |
1.8 g |
10.52 g |
|
| 18:2 undifferentiated (linoleic acid) | 0.02 g |
1.22 g |
1.8 g |
9.76 g |
|
| 18:3 n-3 c,c,c (ALA) (alpha-linolenic acid) | 0.03 g |
||||
| Monounsaturated Fat | 0.01 g |
12.78 g |
5.8 g |
72.96 g |
|
| 15:00 | 0.02 g |
||||
| 17:00 (margaric acid) | 0.09 g |
0.02 g |
|||
| 20.00" (arachidic acid) | 0.41 g |
0.41 g |
|||
| 22:00 (behenic acid) | 0.07 g |
0.13 g |
|||
| 16:1 c | 0.1 g |
||||
| 17:01 | 0.13 g |
||||
| 18:1 c | 12.63 g |
||||
| 18:1 t | 0.02 g |
||||
| 18:2 n-6 c,c | 1.21 g |
||||
| total trans fatty acids | 0.03 g |
||||
| total trans-monoenoic fatty acids | 0.03 g |
||||
| Stigmasterol | 31 mg |
||||
| Campesterol | 12 mg |
||||
| Beta-sitosterol | 86 mg |
||||
| Phytosterols | 86 mg |
221 mg |
|||
| Amino Acids | |||||
| Protein | 2.97 g |
7.79 g |
|||
| Tryptophan | 0.04 g |
||||
| Threonine | 0.13 g |
||||
| Isoleucine | 0.15 g |
||||
| Leucine | 0.23 g |
||||
| Lysine | 0.18 g |
||||
| Methionine | 0.05 g |
||||
| Phenylalanine | 0.13 g |
||||
| Tyrosine | 0.11 g |
||||
| Valine | 0.17 g |
||||
| Arginine | 0.17 g |
||||
| Histidine | 0.07 g |
||||
| Alanine | 0.15 g |
||||
| Aspartic acid | 0.25 g |
||||
| Glutamic acid | 0.36 g |
||||
| Glycine | 0.14 g |
||||
| Proline | 0.12 g |
||||
| Serine | 0.11 g |
||||
| Other | |||||
| Water | 91.21 g |
1.37 g |
|||
| Caffeine | 80 mg |
||||
| Theobromine | 802 mg |
||||
| Ash | 1.81 g |
2.32 g |
|||
Blueberries
Cranberries