Bittersweet Chocolate vs. Broccoli
Nutrition comparison of Bittersweet Chocolate and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bittersweet chocolate
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bittersweet chocolate and broccoli:
- Both bittersweet chocolate and broccoli are high in calcium, dietary fiber and potassium.
- Bittersweet chocolate has more thiamin, however, broccoli contains more pantothenic acid, Vitamin B6 and folate.
- Bittersweet chocolate is an excellent source of iron and protein.
- Broccoli has signficantly less carbohydrates than bittersweet chocolate.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C.
USDA sources for nutritional information: Bittersweet Chocolate (Baking chocolate, unsweetened, squares) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bittersweet chocolate is high in calories and broccoli has 95% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, bittersweet chocolate is lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Bittersweet chocolate has a macronutrient ratio of 9:18:73 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bittersweet Chocolate | Broccoli | |
|---|---|---|
| Protein | 9% | 28% |
| Carbohydrates | 18% | 65% |
| Fat | 73% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has signficantly less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both bittersweet chocolate and broccoli are high in dietary fiber. Bittersweet chocolate has 538% more dietary fiber than broccoli - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Bittersweet chocolate and broccoli contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Bittersweet chocolate is an excellent source of protein and it has 408% more protein than broccoli - bittersweet chocolate has 14.3g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and broccoli has 100% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
cholesterol
Both bittersweet chocolate and broccoli are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and broccoli does not contain significant amounts.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than bittersweet chocolate - broccoli has 89.2mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin A
Broccoli has more Vitamin A than bittersweet chocolate - broccoli has 31ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate and broccoli contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 947% more Vitamin K than bittersweet chocolate - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Bittersweet chocolate has more thiamin, however, broccoli contains more pantothenic acid, Vitamin B6 and folate. Both bittersweet chocolate and broccoli contain significant amounts of riboflavin and niacin.
| Bittersweet Chocolate | Broccoli | |
|---|---|---|
| Thiamin | 0.147 MG | 0.071 MG |
| Riboflavin | 0.1 MG | 0.117 MG |
| Niacin | 1.355 MG | 0.639 MG |
| Pantothenic acid | 0.168 MG | 0.573 MG |
| Vitamin B6 | 0.027 MG | 0.175 MG |
| Folate | 28 UG | 63 UG |
Minerals
calcium
Both bittersweet chocolate and broccoli are high in calcium. Bittersweet chocolate has 115% more calcium than broccoli - bittersweet chocolate has 101mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Bittersweet chocolate is an excellent source of iron and it has 22 times more iron than broccoli - bittersweet chocolate has 17.4mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both bittersweet chocolate and broccoli are high in potassium. Bittersweet chocolate has 163% more potassium than broccoli - bittersweet chocolate has 830mg of potassium per 100 grams and broccoli has 316mg 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,
| Bittersweet Chocolate | Broccoli | |
|---|---|---|
| lutein + zeaxanthin | 38 UG | 1403 UG |
| beta-carotene | ~ | 361 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bittersweet chocolate has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Bittersweet Chocolate | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.117 G | 0.0215 G |
| Total | 0.117 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, bittersweet chocolate has more linoleic acid than broccoli per 100 grams.
| Bittersweet Chocolate | Broccoli | |
|---|---|---|
| other omega 6 | 0.553 G | 0.006 G |
| linoleic acid | 1.435 G | 0.049 G |
| Total | 1.988 G | 0.055 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: Bittersweet Chocolate (Baking chocolate, unsweetened, squares) and Broccoli (Broccoli, raw) .
Bittersweet Chocolate g
()
|
Daily Values (%) |
Broccoli 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 broccoli contain more calories in 100 grams?Bittersweet chocolate is high in calories and broccoli has 100% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories in 100g and broccoli has 34 calories.
Does bittersweet chocolate or broccoli have more carbohydrates?
By weight, broccoli has signficantly fewer carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does bittersweet chocolate or broccoli contain more calcium?
Both bittersweet chocolate and broccoli are high in calcium. Bittersweet chocolate has 120% more calcium than broccoli - bittersweet chocolate has 101mg of calcium in 100 grams and broccoli has 47mg of calcium.
Does bittersweet chocolate or broccoli contain more iron?
Bittersweet chocolate is an abundant source of iron and it has 22 times more iron than broccoli - bittersweet chocolate has 17.4mg of iron in 100 grams and broccoli has 0.73mg of iron.
Does bittersweet chocolate or broccoli contain more potassium?
Both bittersweet chocolate and broccoli are high in potassium. Bittersweet chocolate has 160% more potassium than broccoli - bittersweet chocolate has 830mg of potassium in 100 grams and broccoli has 316mg of potassium.