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:
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, 27:64:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Bittersweet Chocolate | Broccoli | |
---|---|---|
Protein | 9% | 27% |
Carbohydrates | 18% | 64% |
Fat | 73% | 9% |
Alcohol | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Bittersweet Chocolate or Broccoli .
Note: The specific food items compared are: Bittersweet Chocolate (Baking chocolate, unsweetened, squares) and Broccoli (Broccoli, raw) .
Bittersweet Chocolate 100g
(
100 g
)
|
Daily Values (%) |
Broccoli 100g
(
100 g
)
|
|||||
---|---|---|---|---|---|---|---|
642KCAL 32% |
|
>999% | calories | 5% |
|
34KCAL 2% | |
28G 11% |
|
324% | carbohydrates | 5% |
|
6.6G 3% | |
17G 66% |
|
554% | dietary fiber | 5% |
|
2.6G 10% | |
0.91G | 5% | sugar | 87% | 1.7G | |||
52G 82% |
|
>999% | total fat | 5% |
|
0.37G 1% | |
32G 179% |
|
>999% | saturated fat | 5% |
|
0.11G 1% | |
16G | >999% | monounsaturated fat | 5% | 0.03G | |||
1.6G | >999% | polyunsaturated fat | 5% | 0.11G | |||
2MG | >999% | cholesterol | 5% | ||||
24MG 2% |
|
5% | sodium | 37% |
|
33MG 2% | |
5% | Vitamins and Minerals | 5% | |||||
|
5% | Vitamin A | >999% |
|
31UG 4% | ||
|
5% | Vitamin C | >999% |
|
89MG 119% | ||
101MG 10% |
|
115% | calcium | 5% |
|
47MG 5% | |
17MG 97% |
|
>999% | iron | 5% |
|
0.73MG 4% | |
327MG 106% |
|
>999% | magnesium | 5% |
|
21MG 7% | |
830MG 36% |
|
163% | potassium | 5% |
|
316MG 14% | |
0.15MG 13% |
|
114% | thiamin (Vit B1) | 5% |
|
0.07MG 7% | |
0.1MG 9% |
|
5% | riboflavin (Vit B2) | 20% |
|
0.12MG 11% | |
1.4MG 10% |
|
119% | niacin (Vit B3) | 5% |
|
0.64MG 5% | |
0.03MG 2% |
|
5% | Vitamin B6 | 498% |
|
0.18MG 14% | |
0.17MG 3% |
|
5% | pantothenic acid (Vit B5) | 235% |
|
0.57MG 12% | |
28UG 7% |
|
5% | folate (Vit B9) | 125% |
|
63UG 16% | |
0.4MG 3% |
|
5% | Vitamin E | 95% |
|
0.78MG 5% | |
9.7UG 11% |
|
5% | Vitamin K | 952% |
|
102UG 113% | |
14G 29% |
|
400% | protein | 5% |
|
2.8G 6% | |
46MG 11% |
|
142% | choline | 5% |
|
19MG 4% | |
3.2MG 269% |
|
>999% | copper | 5% |
|
0.05MG 4% | |
4.2MG 232% |
|
>999% | manganese | 5% |
|
0.21MG 12% | |
400MG 57% |
|
506% | phosphorus | 5% |
|
66MG 9% | |
8.1UG 15% |
|
224% | selenium | 5% |
|
2.5UG 5% | |
9.6MG 120% |
|
>999% | zinc | 5% |
|
0.41MG 5% | |
1.3G | 5% | Water | >999% | 89G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, trans fat. |