Greek Yogurt vs. Bittersweet Chocolate
Nutrition comparison of Greek Yogurt and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and bittersweet chocolate:
- Both bittersweet chocolate and greek yogurt are high in calcium and protein.
- Bittersweet chocolate has more thiamin, niacin and folate, however, greek yogurt contains more riboflavin, pantothenic acid and Vitamin B12.
- Bittersweet chocolate is an excellent source of dietary fiber, iron and potassium.
- Greek yogurt has signficantly less carbohydrates than bittersweet chocolate.
- Greek yogurt has signficantly more Vitamin A than bittersweet chocolate.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) 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 greek yogurt has 89% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories per 100 grams and greek yogurt has 73 calories.
For macronutrient ratios, greek yogurt is much heavier in protein, heavier in carbs and much lighter in fat compared to bittersweet chocolate per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Bittersweet Chocolate | |
|---|---|---|
| Protein | 55% | 9% |
| Carbohydrates | 22% | 18% |
| Fat | 24% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Greek yogurt has signficantly less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.
dietary fiber
Bittersweet chocolate is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Bittersweet chocolate and greek yogurt contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and greek yogurt has 3.6g of sugar.
Protein
protein
Both bittersweet chocolate and greek yogurt are high in protein. Bittersweet chocolate has 44% more protein than greek yogurt - bittersweet chocolate has 14.3g of protein per 100 grams and greek yogurt has 10g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and greek yogurt has 96% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.
trans fat
Both greek yogurt and bittersweet chocolate are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and bittersweet chocolate does not contain significant amounts.
cholesterol
Bittersweet chocolate and greek yogurt contain similar amounts of cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and greek yogurt has 10mg of cholesterol.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than bittersweet chocolate - greek yogurt has 0.8mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin A
Greek yogurt has signficantly more Vitamin A than bittersweet chocolate - greek yogurt has 90ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate and greek yogurt contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.
Vitamin K
Bittersweet chocolate and greek yogurt contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.
The B Vitamins
Bittersweet chocolate has more thiamin, niacin and folate, however, greek yogurt contains more riboflavin, pantothenic acid and Vitamin B12. Both greek yogurt and bittersweet chocolate contain significant amounts of Vitamin B6.
| Greek Yogurt | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.044 MG | 0.147 MG |
| Riboflavin | 0.233 MG | 0.1 MG |
| Niacin | 0.197 MG | 1.355 MG |
| Pantothenic acid | 0.47 MG | 0.168 MG |
| Vitamin B6 | 0.055 MG | 0.027 MG |
| Folate | 12 UG | 28 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Both bittersweet chocolate and greek yogurt are high in calcium. Greek yogurt has 14% more calcium than bittersweet chocolate - bittersweet chocolate has 101mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
iron
Bittersweet chocolate is an excellent source of iron and it has 434 times more iron than greek yogurt - bittersweet chocolate has 17.4mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
potassium
Bittersweet chocolate is an excellent source of potassium and it has 489% more potassium than greek yogurt - bittersweet chocolate has 830mg of potassium per 100 grams and greek yogurt has 141mg 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,
| Greek Yogurt | Bittersweet Chocolate | |
|---|---|---|
| beta-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 1 UG | 38 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bittersweet chocolate has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
| Greek Yogurt | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.117 G |
| Total | 0.007 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, bittersweet chocolate has more linoleic acid than greek yogurt per 100 grams.
| Greek Yogurt | Bittersweet Chocolate | |
|---|---|---|
| other omega 6 | 0.003 G | 0.553 G |
| linoleic acid | 0.065 G | 1.435 G |
| Total | 0.068 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Greek Yogurt g
()
|
Daily Values (%) |
Bittersweet Chocolate g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 greek yogurt contain more calories in 100 grams?Bittersweet chocolate is high in calories and greek yogurt has 90% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories in 100g and greek yogurt has 73 calories.
Is bittersweet chocolate or greek yogurt better for protein?
Both bittersweet chocolate and greek yogurt are high in protein. Bittersweet chocolate has 40% more protein than greek yogurt - bittersweet chocolate has 14.3g of protein per 100 grams and greek yogurt has 10g of protein.
Does bittersweet chocolate or greek yogurt contain more calcium?
Both bittersweet chocolate and greek yogurt are high in calcium. Greek yogurt has 10% more calcium than bittersweet chocolate - bittersweet chocolate has 101mg of calcium in 100 grams and greek yogurt has 115mg of calcium.
Does bittersweet chocolate or greek yogurt contain more iron?
Bittersweet chocolate is an abundant source of iron and it has 434 times more iron than greek yogurt - bittersweet chocolate has 17.4mg of iron in 100 grams and greek yogurt has 0.04mg of iron.
Does bittersweet chocolate or greek yogurt contain more potassium?
Bittersweet chocolate is a rich source of potassium and it has 490% more potassium than greek yogurt - bittersweet chocolate has 830mg of potassium in 100 grams and greek yogurt has 141mg of potassium.