Blackberry vs. Bittersweet Chocolate
Nutrition comparison of Blackberry and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and bittersweet chocolate:
- Both bittersweet chocolate and blackberry are high in dietary fiber.
- Bittersweet chocolate has more thiamin and riboflavin.
- Bittersweet chocolate is an excellent source of calcium, iron, potassium and protein.
- Blackberry has 66% less carbohydrates than bittersweet chocolate.
- Blackberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Blackberry (Blackberries, 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 blackberry has 93% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is much heavier in carbs, much lighter in fat and similar to bittersweet chocolate for protein. Blackberry has a macronutrient ratio of 12:79:9 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Bittersweet Chocolate | |
|---|---|---|
| Protein | 12% | 9% |
| Carbohydrates | 79% | 18% |
| Fat | 9% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Blackberry has 66% less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
dietary fiber
Both bittersweet chocolate and blackberry are high in dietary fiber. Bittersweet chocolate has 213% more dietary fiber than blackberry - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Bittersweet chocolate and blackberry contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Bittersweet chocolate is an excellent source of protein and it has 930% more protein than blackberry - bittersweet chocolate has 14.3g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and blackberry has 100% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
cholesterol
Both bittersweet chocolate and blackberry are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and blackberry does not contain significant amounts.
Vitamins
Vitamin C
Blackberry is an excellent source of Vitamin C and it has more Vitamin C than bittersweet chocolate - blackberry has 21mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin A
Blackberry has more Vitamin A than bittersweet chocolate - blackberry has 11ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate and blackberry contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Bittersweet chocolate and blackberry contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Bittersweet chocolate has more thiamin and riboflavin. Both blackberry and bittersweet chocolate contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Blackberry | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.02 MG | 0.147 MG |
| Riboflavin | 0.026 MG | 0.1 MG |
| Niacin | 0.646 MG | 1.355 MG |
| Pantothenic acid | 0.276 MG | 0.168 MG |
| Vitamin B6 | 0.03 MG | 0.027 MG |
| Folate | 25 UG | 28 UG |
Minerals
calcium
Bittersweet chocolate is an excellent source of calcium and it has 248% more calcium than blackberry - bittersweet chocolate has 101mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Bittersweet chocolate is an excellent source of iron and it has 27 times more iron than blackberry - bittersweet chocolate has 17.4mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Bittersweet chocolate is an excellent source of potassium and it has 412% more potassium than blackberry - bittersweet chocolate has 830mg of potassium per 100 grams and blackberry has 162mg 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,
| Blackberry | Bittersweet Chocolate | |
|---|---|---|
| beta-carotene | 128 UG | ~ |
| lutein + zeaxanthin | 118 UG | 38 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blackberry and bittersweet chocolate contain significant amounts of alpha linoleic acid (ALA).
| Blackberry | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.117 G |
| Total | 0.094 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, bittersweet chocolate has more linoleic acid than blackberry per 100 grams.
| Blackberry | Bittersweet Chocolate | |
|---|---|---|
| linoleic acid | 0.186 G | 1.435 G |
| other omega 6 | ~ | 0.553 G |
| Total | 0.186 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: Blackberry (Blackberries, raw) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Blackberry 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 blackberry contain more calories in 100 grams?Bittersweet chocolate is high in calories and blackberry has 90% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories in 100g and blackberry has 43 calories.
Does bittersweet chocolate or blackberry have more carbohydrates?
By weight, blackberry has 70% fewer carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of carbs for 100g and blackberry has 9.6g of carbohydrates.
Does bittersweet chocolate or blackberry contain more calcium?
Bittersweet chocolate is a rich source of calcium and it has 250% more calcium than blackberry - bittersweet chocolate has 101mg of calcium in 100 grams and blackberry has 29mg of calcium.
Does bittersweet chocolate or blackberry contain more iron?
Bittersweet chocolate is an abundant source of iron and it has 27 times more iron than blackberry - bittersweet chocolate has 17.4mg of iron in 100 grams and blackberry has 0.62mg of iron.
Does bittersweet chocolate or blackberry contain more potassium?
Bittersweet chocolate is a rich source of potassium and it has 410% more potassium than blackberry - bittersweet chocolate has 830mg of potassium in 100 grams and blackberry has 162mg of potassium.