Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and bittersweet chocolate:
Both bittersweet chocolate and almonds are high in calories. Bittersweet chocolate has 11% more calories than almond - bittersweet chocolate has 642 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is heavier in protein, lighter in carbs and similar to bittersweet chocolate for fat. Almonds has a macronutrient ratio of 14:14:73 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Almonds | Bittersweet Chocolate | |
---|---|---|
Protein | 14% | 9% |
Carbohydrates | 14% | 18% |
Fat | 73% | 73% |
Alcohol | ~ | ~ |
Almond has 24% less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
Both bittersweet chocolate and almonds are high in dietary fiber. Bittersweet chocolate has 33% more dietary fiber than almond - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
Bittersweet chocolate and almonds contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and almond has 4.4g of sugar.
Both bittersweet chocolate and almonds are high in protein. Almond has 48% more protein than bittersweet chocolate - bittersweet chocolate has 14.3g of protein per 100 grams and almond has 21.2g of protein.
Bittersweet chocolate is high in saturated fat and almond has 88% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
Both almonds and bittersweet chocolate are low in trans fat - almond has 0.02g of trans fat per 100 grams and bittersweet chocolate does not contain significant amounts.
Both bittersweet chocolate and almonds are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and almond does not contain significant amounts.
Almonds and bittersweet chocolate contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Almond is an excellent source of Vitamin E and it has 63 times more Vitamin E than bittersweet chocolate - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Bittersweet chocolate has more Vitamin K than almond - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and almond does not contain significant amounts.
Almond has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both almonds and bittersweet chocolate contain significant amounts of thiamin and folate.
Almonds | Bittersweet Chocolate | |
---|---|---|
Thiamin | 0.205 MG | 0.147 MG |
Riboflavin | 1.138 MG | 0.1 MG |
Niacin | 3.618 MG | 1.355 MG |
Pantothenic acid | 0.471 MG | 0.168 MG |
Vitamin B6 | 0.137 MG | 0.027 MG |
Folate | 44 UG | 28 UG |
Both bittersweet chocolate and almonds are high in calcium. Almond has 166% more calcium than bittersweet chocolate - bittersweet chocolate has 101mg of calcium per 100 grams and almond has 269mg of calcium.
Both bittersweet chocolate and almonds are high in iron. Bittersweet chocolate has 369% more iron than almond - bittersweet chocolate has 17.4mg of iron per 100 grams and almond has 3.7mg of iron.
Both bittersweet chocolate and almonds are high in potassium. Bittersweet chocolate has 13% more potassium than almond - bittersweet chocolate has 830mg of potassium per 100 grams and almond has 733mg of potassium.
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,
Almonds | Bittersweet Chocolate | |
---|---|---|
beta-carotene | 1 UG | ~ |
lutein + zeaxanthin | 1 UG | 38 UG |
For omega-3 fatty acids, bittersweet chocolate has more alpha linoleic acid (ALA) than almond per 100 grams.
Almonds | Bittersweet Chocolate | |
---|---|---|
alpha linoleic acid | 0.003 G | 0.117 G |
Total | 0.003 G | 0.117 G |
Comparing omega-6 fatty acids, almond has more linoleic acid than bittersweet chocolate per 100 grams.
Almonds | Bittersweet Chocolate | |
---|---|---|
other omega 6 | 0.007 G | 0.553 G |
linoleic acid | 12.324 G | 1.435 G |
Total | 12.331 G | 1.988 G |
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: Almonds (Nuts, almonds) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Almonds 143g
(
cup, whole
)
|
Daily Values (%) |
Bittersweet Chocolate 29g
(
oz square Bakers
)
|
|||||
---|---|---|---|---|---|---|---|
828KCAL 41% |
|
345% | calories | 5% |
|
186KCAL 9% | |
31G 12% |
|
278% | carbohydrates | 5% |
|
8.2G 3% | |
18G 72% |
|
275% | dietary fiber | 5% |
|
4.8G 19% | |
6.2G | >999% | sugar | 5% | 0.26G | |||
71G 112% |
|
373% | total fat | 5% |
|
15G 24% | |
5.4G 30% |
|
5% | saturated fat | 74% |
|
9.4G 52% | |
45G | 857% | monounsaturated fat | 5% | 4.7G | |||
18G | >999% | polyunsaturated fat | 5% | 0.45G | |||
0.02G | >999% | trans fat | 5% | ||||
5% | cholesterol | >999% | 0.58MG | ||||
1.4MG 0.1% |
|
5% | sodium | 400% |
|
7MG 1% | |
5% | Vitamins and Minerals | 5% | |||||
0.86UG 0.1% |
|
>999% | Vitamin A | 5% |
|
||
385MG 39% |
|
>999% | calcium | 5% |
|
29MG 3% | |
5.3MG 30% |
|
6% | iron | 5% |
|
5MG 28% | |
386MG 125% |
|
306% | magnesium | 5% |
|
95MG 31% | |
1048MG 46% |
|
335% | potassium | 5% |
|
241MG 11% | |
0.29MG 27% |
|
623% | thiamin (Vit B1) | 5% |
|
0.04MG 4% | |
1.6MG 148% |
|
>999% | riboflavin (Vit B2) | 5% |
|
0.03MG 3% | |
5.2MG 37% |
|
>999% | niacin (Vit B3) | 5% |
|
0.39MG 3% | |
0.2MG 15% |
|
>999% | Vitamin B6 | 5% |
|
0.01MG 1% | |
0.67MG 14% |
|
>999% | pantothenic acid (Vit B5) | 5% |
|
0.05MG 1% | |
63UG 16% |
|
678% | folate (Vit B9) | 5% |
|
8.1UG 2% | |
37MG 244% |
|
>999% | Vitamin E | 5% |
|
0.12MG 1% | |
|
5% | Vitamin K | >999% |
|
2.8UG 3% | ||
30G 61% |
|
614% | protein | 5% |
|
4.2G 8% | |
75MG 18% |
|
477% | choline | 5% |
|
13MG 3% | |
1.5MG 123% |
|
60% | copper | 5% |
|
0.94MG 78% | |
3.1MG 173% |
|
158% | manganese | 5% |
|
1.2MG 67% | |
688MG 98% |
|
493% | phosphorus | 5% |
|
116MG 17% | |
5.9UG 11% |
|
157% | selenium | 5% |
|
2.3UG 4% | |
4.5MG 56% |
|
61% | zinc | 5% |
|
2.8MG 35% | |
6.3G | >999% | Water | 5% | 0.39G | |||
1G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, Vitamin C, biotin (Vit B7), Vitamin B12. |