Banana vs. Bittersweet Chocolate
Nutrition comparison of Banana and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and bittersweet chocolate:
- Both bittersweet chocolate and banana are high in dietary fiber and potassium.
- Banana has signficantly more Vitamin C than bittersweet chocolate.
- Bittersweet chocolate has 12.4 times less sugar than banana.
- Bittersweet chocolate has more thiamin, however, banana contains more pantothenic acid and Vitamin B6.
- Bittersweet chocolate is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Banana (Bananas, raw) 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 banana has 86% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is lighter in protein, much heavier in carbs and much lighter in fat compared to bittersweet chocolate per calorie. Banana has a macronutrient ratio of 5:93:3 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Bittersweet Chocolate | |
|---|---|---|
| Protein | 5% | 9% |
| Carbohydrates | 93% | 18% |
| Fat | 3% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Bittersweet chocolate and banana contain similar amounts of carbs - bittersweet chocolate has 28.4g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both bittersweet chocolate and banana are high in dietary fiber. Bittersweet chocolate has 538% more dietary fiber than banana - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Bittersweet chocolate has 12.4 times less sugar than banana - bittersweet chocolate has 0.91g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Bittersweet chocolate is an excellent source of protein and it has 12 times more protein than banana - bittersweet chocolate has 14.3g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and banana has 100% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
cholesterol
Both bittersweet chocolate and banana are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and banana does not contain significant amounts.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than bittersweet chocolate - banana has 8.7mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin A
Banana and bittersweet chocolate contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate and banana contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Bittersweet chocolate and banana contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Bittersweet chocolate has more thiamin, however, banana contains more pantothenic acid and Vitamin B6. Both banana and bittersweet chocolate contain significant amounts of riboflavin, niacin and folate.
| Banana | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.031 MG | 0.147 MG |
| Riboflavin | 0.073 MG | 0.1 MG |
| Niacin | 0.665 MG | 1.355 MG |
| Pantothenic acid | 0.334 MG | 0.168 MG |
| Vitamin B6 | 0.367 MG | 0.027 MG |
| Folate | 20 UG | 28 UG |
Minerals
calcium
Bittersweet chocolate is an excellent source of calcium and it has 19 times more calcium than banana - bittersweet chocolate has 101mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Bittersweet chocolate is an excellent source of iron and it has 65 times more iron than banana - bittersweet chocolate has 17.4mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both bittersweet chocolate and banana are high in potassium. Bittersweet chocolate has 132% more potassium than banana - bittersweet chocolate has 830mg of potassium per 100 grams and banana has 358mg 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 banana and bittersweet chocolate contain significant amounts of lutein + zeaxanthin.
| Banana | Bittersweet Chocolate | |
|---|---|---|
| beta-carotene | 26 UG | ~ |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 22 UG | 38 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bittersweet chocolate has more alpha linoleic acid (ALA) than banana per 100 grams.
| Banana | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.117 G |
| Total | 0.027 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, bittersweet chocolate has more linoleic acid than banana per 100 grams.
| Banana | Bittersweet Chocolate | |
|---|---|---|
| linoleic acid | 0.046 G | 1.435 G |
| other omega 6 | ~ | 0.553 G |
| Total | 0.046 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: Banana (Bananas, raw) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Banana 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 banana contain more calories in 100 grams?Bittersweet chocolate is high in calories and banana has 90% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories in 100g and banana has 89 calories.
Does bittersweet chocolate or banana have more carbohydrates?
By weight, bittersweet chocolate and banana contain similar amounts of carbs - bittersweet chocolate has 28.4g of carbs for 100g and banana has 22.8g of carbohydrates.
Does bittersweet chocolate or banana contain more calcium?
Bittersweet chocolate is a rich source of calcium and it has 19 times more calcium than banana - bittersweet chocolate has 101mg of calcium in 100 grams and banana has 5mg of calcium.
Does bittersweet chocolate or banana contain more iron?
Bittersweet chocolate is an abundant source of iron and it has 65 times more iron than banana - bittersweet chocolate has 17.4mg of iron in 100 grams and banana has 0.26mg of iron.
Does bittersweet chocolate or banana contain more potassium?
Both bittersweet chocolate and banana are high in potassium. Bittersweet chocolate has 130% more potassium than banana - bittersweet chocolate has 830mg of potassium in 100 grams and banana has 358mg of potassium.