Almond Butter vs. Bittersweet Chocolate
Nutrition comparison of Almond Butter and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond butter
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond butter and bittersweet chocolate:
- Both bittersweet chocolate and almond butter are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Almond butter is an excellent source of Vitamin E.
- Bittersweet chocolate has 5.8 times less sugar than almond butter.
- Bittersweet chocolate has more thiamin, however, almond butter contains more riboflavin, niacin and Vitamin B6.
USDA sources for nutritional information: Almond Butter (Nuts, almond butter, plain, with salt added) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bittersweet chocolate and almond butter are high in calories. Bittersweet chocolate has a little more calories (5%) than almond butter by weight - bittersweet chocolate has 642 calories per 100 grams and almond butter has 614 calories.
For macronutrient ratios, almond butter is heavier in protein, lighter in carbs and similar to bittersweet chocolate for fat. Almond butter has a macronutrient ratio of 13:11:76 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Butter | Bittersweet Chocolate | |
|---|---|---|
| Protein | 13% | 9% |
| Carbohydrates | 11% | 18% |
| Fat | 76% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Almond butter has 34% less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and almond butter has 18.8g of carbohydrates.
dietary fiber
Both bittersweet chocolate and almond butter are high in dietary fiber. Bittersweet chocolate has 61% more dietary fiber than almond butter - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and almond butter has 10.3g of dietary fiber.
sugar
Bittersweet chocolate has 5.8 times less sugar than almond butter - bittersweet chocolate has 0.91g of sugar per 100 grams and almond butter has 6.3g of sugar.
Protein
protein
Both bittersweet chocolate and almond butter are high in protein. Almond butter has 46% more protein than bittersweet chocolate - bittersweet chocolate has 14.3g of protein per 100 grams and almond butter has 21g of protein.
Fat
saturated fat
Both bittersweet chocolate and almond butter are high in saturated fat. Bittersweet chocolate has 393% more saturated fat than almond butter - bittersweet chocolate has 32.3g of saturated fat per 100 grams and almond butter has 6.6g of saturated fat.
cholesterol
Both bittersweet chocolate and almond butter are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and almond butter does not contain significant amounts.
Vitamins
Vitamin A
Almond butter and bittersweet chocolate contain similar amounts of Vitamin A - almond butter has 0.3ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 59 times more Vitamin E than bittersweet chocolate - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and almond butter has 24.2mg of Vitamin E.
Vitamin K
Bittersweet chocolate has more Vitamin K than almond butter - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Bittersweet chocolate has more thiamin, however, almond butter contains more riboflavin, niacin and Vitamin B6. Both almond butter and bittersweet chocolate contain significant amounts of pantothenic acid and folate.
| Almond Butter | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.041 MG | 0.147 MG |
| Riboflavin | 0.939 MG | 0.1 MG |
| Niacin | 3.155 MG | 1.355 MG |
| Pantothenic acid | 0.318 MG | 0.168 MG |
| Vitamin B6 | 0.103 MG | 0.027 MG |
| Folate | 53 UG | 28 UG |
Minerals
calcium
Both bittersweet chocolate and almond butter are high in calcium. Almond butter has 244% more calcium than bittersweet chocolate - bittersweet chocolate has 101mg of calcium per 100 grams and almond butter has 347mg of calcium.
iron
Both bittersweet chocolate and almond butter are high in iron. Bittersweet chocolate has 399% more iron than almond butter - bittersweet chocolate has 17.4mg of iron per 100 grams and almond butter has 3.5mg of iron.
potassium
Both bittersweet chocolate and almond butter are high in potassium. Bittersweet chocolate has 11% more potassium than almond butter - bittersweet chocolate has 830mg of potassium per 100 grams and almond butter has 748mg 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,
| Almond Butter | Bittersweet Chocolate | |
|---|---|---|
| beta-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 1 UG | 38 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bittersweet chocolate has more alpha linoleic acid (ALA) than almond butter per 100 grams.
| Almond Butter | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.117 G |
| Total | 0.007 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than bittersweet chocolate per 100 grams.
| Almond Butter | Bittersweet Chocolate | |
|---|---|---|
| other omega 6 | 0.011 G | 0.553 G |
| linoleic acid | 13.605 G | 1.435 G |
| Total | 13.616 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: Almond Butter (Nuts, almond butter, plain, with salt added) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Almond Butter 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 almond butter contain more calories in 100 grams?Both bittersweet chocolate and almond butter are high in calories. Bittersweet chocolate has a little more calories ( 10%) than almond butter by weight - bittersweet chocolate has 642 calories in 100g and almond butter has 614 calories.
Does bittersweet chocolate or almond butter contain more calcium?
Both bittersweet chocolate and almond butter are high in calcium. Almond butter has 240% more calcium than bittersweet chocolate - bittersweet chocolate has 101mg of calcium in 100 grams and almond butter has 347mg of calcium.
Does bittersweet chocolate or almond butter contain more iron?
Both bittersweet chocolate and almond butter are high in iron. Bittersweet chocolate has 400% more iron than almond butter - bittersweet chocolate has 17.4mg of iron in 100 grams and almond butter has 3.5mg of iron.
Does bittersweet chocolate or almond butter contain more potassium?
Both bittersweet chocolate and almond butter are high in potassium. Bittersweet chocolate has 10% more potassium than almond butter - bittersweet chocolate has 830mg of potassium in 100 grams and almond butter has 748mg of potassium.