Cashews vs. Bittersweet Chocolate
Nutrition comparison of Cashews and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and bittersweet chocolate:
- Both bittersweet chocolate and cashews are high in calories, dietary fiber, iron, potassium, protein and saturated fat.
- Bittersweet chocolate has 5.4 times less sugar than cashew.
- Bittersweet chocolate is an excellent source of calcium.
- Cashew has more thiamin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bittersweet chocolate and cashews are high in calories. Bittersweet chocolate has 16% more calories than cashew - bittersweet chocolate has 642 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, cashews is heavier in protein, lighter in fat and similar to bittersweet chocolate for carbs. Cashews has a macronutrient ratio of 13:21:67 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Bittersweet Chocolate | |
|---|---|---|
| Protein | 13% | 9% |
| Carbohydrates | 21% | 18% |
| Fat | 67% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Bittersweet chocolate and cashews contain similar amounts of carbs - bittersweet chocolate has 28.4g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Both bittersweet chocolate and cashews are high in dietary fiber. Bittersweet chocolate has 403% more dietary fiber than cashew - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Bittersweet chocolate has 5.4 times less sugar than cashew - bittersweet chocolate has 0.91g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Both bittersweet chocolate and cashews are high in protein. Cashew has 27% more protein than bittersweet chocolate - bittersweet chocolate has 14.3g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Both bittersweet chocolate and cashews are high in saturated fat. Bittersweet chocolate has 315% more saturated fat than cashew - bittersweet chocolate has 32.3g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
cholesterol
Both bittersweet chocolate and cashews are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and cashew does not contain significant amounts.
Vitamins
Vitamin C
Cashews and bittersweet chocolate contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate and cashews contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Cashew has 252% more Vitamin K than bittersweet chocolate - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and cashew has 34.1ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, pantothenic acid and Vitamin B6. Both cashews and bittersweet chocolate contain significant amounts of riboflavin, niacin and folate.
| Cashews | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.423 MG | 0.147 MG |
| Riboflavin | 0.058 MG | 0.1 MG |
| Niacin | 1.062 MG | 1.355 MG |
| Pantothenic acid | 0.864 MG | 0.168 MG |
| Vitamin B6 | 0.417 MG | 0.027 MG |
| Folate | 25 UG | 28 UG |
Minerals
calcium
Bittersweet chocolate is an excellent source of calcium and it has 173% more calcium than cashew - bittersweet chocolate has 101mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Both bittersweet chocolate and cashews are high in iron. Bittersweet chocolate has 160% more iron than cashew - bittersweet chocolate has 17.4mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Both bittersweet chocolate and cashews are high in potassium. Bittersweet chocolate has 26% more potassium than cashew - bittersweet chocolate has 830mg of potassium per 100 grams and cashew has 660mg 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, both cashews and bittersweet chocolate contain significant amounts of lutein + zeaxanthin.
| Cashews | Bittersweet Chocolate | |
|---|---|---|
| lutein + zeaxanthin | 22 UG | 38 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cashews and bittersweet chocolate contain significant amounts of alpha linoleic acid (ALA).
| Cashews | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.117 G |
| Total | 0.062 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than bittersweet chocolate per 100 grams.
| Cashews | Bittersweet Chocolate | |
|---|---|---|
| other omega 6 | 0.266 G | 0.553 G |
| linoleic acid | 7.782 G | 1.435 G |
| Total | 8.048 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: Cashews (Nuts, cashew nuts, raw) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Cashews 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 cashews contain more calories in 100 grams?Both bittersweet chocolate and cashews are high in calories. Bittersweet chocolate has 20% more calories than cashew - bittersweet chocolate has 642 calories in 100g and cashew has 553 calories.
Does bittersweet chocolate or cashews contain more calcium?
Bittersweet chocolate is a rich source of calcium and it has 170% more calcium than cashew - bittersweet chocolate has 101mg of calcium in 100 grams and cashew has 37mg of calcium.
Does bittersweet chocolate or cashews contain more iron?
Both bittersweet chocolate and cashews are high in iron. Bittersweet chocolate has 160% more iron than cashew - bittersweet chocolate has 17.4mg of iron in 100 grams and cashew has 6.7mg of iron.
Does bittersweet chocolate or cashews contain more potassium?
Both bittersweet chocolate and cashews are high in potassium. Bittersweet chocolate has 30% more potassium than cashew - bittersweet chocolate has 830mg of potassium in 100 grams and cashew has 660mg of potassium.