Apple vs. Bittersweet Chocolate
Nutrition comparison of Apple and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and bittersweet chocolate:
- Both bittersweet chocolate and apple are high in dietary fiber.
- Apple has 51% less carbohydrates than bittersweet chocolate.
- Bittersweet chocolate has 10.4 times less sugar than apple.
- Bittersweet chocolate has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Bittersweet chocolate is an excellent source of calcium, iron, potassium and protein.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bittersweet chocolate is high in calories and apple has 92% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, much heavier in carbs and much lighter in fat compared to bittersweet chocolate per calorie. Apple has a macronutrient ratio of 2:96:3 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Bittersweet Chocolate | |
|---|---|---|
| Protein | 2% | 9% |
| Carbohydrates | 96% | 18% |
| Fat | 3% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Apple has 51% less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both bittersweet chocolate and apple are high in dietary fiber. Bittersweet chocolate has 592% more dietary fiber than apple - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Bittersweet chocolate has 10.4 times less sugar than apple - bittersweet chocolate has 0.91g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Bittersweet chocolate is an excellent source of protein and it has 54 times more protein than apple - bittersweet chocolate has 14.3g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and apple has 100% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
cholesterol
Both bittersweet chocolate and apple are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and apple does not contain significant amounts.
Vitamins
Vitamin C
Apple has more Vitamin C than bittersweet chocolate - apple has 4.6mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin A
Apple and bittersweet chocolate contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate and apple contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Bittersweet chocolate and apple contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Bittersweet chocolate has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both apple and bittersweet chocolate contain significant amounts of Vitamin B6.
| Apple | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.017 MG | 0.147 MG |
| Riboflavin | 0.026 MG | 0.1 MG |
| Niacin | 0.091 MG | 1.355 MG |
| Pantothenic acid | 0.061 MG | 0.168 MG |
| Vitamin B6 | 0.041 MG | 0.027 MG |
| Folate | 3 UG | 28 UG |
Minerals
calcium
Bittersweet chocolate is an excellent source of calcium and it has 15 times more calcium than apple - bittersweet chocolate has 101mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Bittersweet chocolate is an excellent source of iron and it has 144 times more iron than apple - bittersweet chocolate has 17.4mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Bittersweet chocolate is an excellent source of potassium and it has 676% more potassium than apple - bittersweet chocolate has 830mg of potassium per 100 grams and apple has 107mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both apple and bittersweet chocolate contain significant amounts of lutein + zeaxanthin.
| Apple | Bittersweet Chocolate | |
|---|---|---|
| beta-carotene | 27 UG | ~ |
| lutein + zeaxanthin | 29 UG | 38 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bittersweet chocolate has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.117 G |
| Total | 0.009 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, bittersweet chocolate has more linoleic acid than apple per 100 grams.
| Apple | Bittersweet Chocolate | |
|---|---|---|
| linoleic acid | 0.043 G | 1.435 G |
| other omega 6 | ~ | 0.553 G |
| Total | 0.043 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Apple g
()
|
Daily Values (%) |
Bittersweet Chocolate 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 bittersweet chocolate or apple contain more calories in 100 grams?Bittersweet chocolate is high in calories and apple has 90% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories in 100g and apple has 52 calories.
Does bittersweet chocolate or apple have more carbohydrates?
By weight, apple has 50% fewer carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of carbs for 100g and apple has 13.8g of carbohydrates.
Does bittersweet chocolate or apple contain more calcium?
Bittersweet chocolate is a rich source of calcium and it has 15 times more calcium than apple - bittersweet chocolate has 101mg of calcium in 100 grams and apple has 6mg of calcium.
Does bittersweet chocolate or apple contain more iron?
Bittersweet chocolate is an abundant source of iron and it has 144 times more iron than apple - bittersweet chocolate has 17.4mg of iron in 100 grams and apple has 0.12mg of iron.
Does bittersweet chocolate or apple contain more potassium?
Bittersweet chocolate is a rich source of potassium and it has 680% more potassium than apple - bittersweet chocolate has 830mg of potassium in 100 grams and apple has 107mg of potassium.