Raisins vs. Bittersweet Chocolate
Nutrition comparison of Raisins and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and bittersweet chocolate:
- Both bittersweet chocolate and raisins are high in calories, dietary fiber, iron and potassium.
- Bittersweet chocolate has more pantothenic acid and folate, however, raisin contains more Vitamin B6.
- Bittersweet chocolate is an excellent source of calcium and protein.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bittersweet chocolate and raisins are high in calories. Bittersweet chocolate has 117% more calories than raisin - bittersweet chocolate has 642 calories per 100 grams and raisin has 296 calories.
For macronutrient ratios, raisins is lighter in protein, much heavier in carbs and much lighter in fat compared to bittersweet chocolate per calorie. Raisins has a macronutrient ratio of 3:95:2 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Bittersweet Chocolate | |
|---|---|---|
| Protein | 3% | 9% |
| Carbohydrates | 95% | 18% |
| Fat | 2% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and bittersweet chocolate has 64% less carbohydrates than raisin - bittersweet chocolate has 28.4g of total carbs per 100 grams and raisin has 78.5g of carbohydrates.
dietary fiber
Both bittersweet chocolate and raisins are high in dietary fiber. Bittersweet chocolate has 144% more dietary fiber than raisin - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and raisin has 6.8g of dietary fiber.
sugar
Bittersweet chocolate and raisins contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Bittersweet chocolate is an excellent source of protein and it has 468% more protein than raisin - bittersweet chocolate has 14.3g of protein per 100 grams and raisin has 2.5g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and raisin has 99% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and raisin has 0.18g of saturated fat.
cholesterol
Both bittersweet chocolate and raisins are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and raisin does not contain significant amounts.
Vitamins
Vitamin C
Raisin has more Vitamin C than bittersweet chocolate - raisin has 5.4mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate has more Vitamin E than raisin - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Bittersweet chocolate has more Vitamin K than raisin - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Bittersweet chocolate has more pantothenic acid and folate, however, raisin contains more Vitamin B6. Both raisins and bittersweet chocolate contain significant amounts of thiamin, riboflavin and niacin.
| Raisins | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.112 MG | 0.147 MG |
| Riboflavin | 0.182 MG | 0.1 MG |
| Niacin | 1.114 MG | 1.355 MG |
| Pantothenic acid | 0.045 MG | 0.168 MG |
| Vitamin B6 | 0.188 MG | 0.027 MG |
| Folate | 3 UG | 28 UG |
Minerals
calcium
Bittersweet chocolate is an excellent source of calcium and it has 261% more calcium than raisin - bittersweet chocolate has 101mg of calcium per 100 grams and raisin has 28mg of calcium.
iron
Both bittersweet chocolate and raisins are high in iron. Bittersweet chocolate has 572% more iron than raisin - bittersweet chocolate has 17.4mg of iron per 100 grams and raisin has 2.6mg of iron.
potassium
Both bittersweet chocolate and raisins are high in potassium. Bittersweet chocolate is very similar to raisin for potassium - bittersweet chocolate has 830mg of potassium per 100 grams and raisin has 825mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bittersweet chocolate has more alpha linoleic acid (ALA) than raisin per 100 grams.
| Raisins | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.117 G |
| Total | 0.037 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, bittersweet chocolate has more linoleic acid than raisin per 100 grams.
| Raisins | Bittersweet Chocolate | |
|---|---|---|
| linoleic acid | 0.122 G | 1.435 G |
| other omega 6 | ~ | 0.553 G |
| Total | 0.122 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: Raisins (Raisins, seeded) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Raisins 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 raisins contain more calories in 100 grams?Both bittersweet chocolate and raisins are high in calories. Bittersweet chocolate has 120% more calories than raisin - bittersweet chocolate has 642 calories in 100g and raisin has 296 calories.
Does bittersweet chocolate or raisins have more carbohydrates?
By weight, raisin is high in carbohydrates and bittersweet chocolate has 60% fewer carbohydrates than raisin - bittersweet chocolate has 28.4g of carbs for 100g and raisin has 78.5g of carbohydrates.
Does bittersweet chocolate or raisins contain more calcium?
Bittersweet chocolate is a rich source of calcium and it has 260% more calcium than raisin - bittersweet chocolate has 101mg of calcium in 100 grams and raisin has 28mg of calcium.
Does bittersweet chocolate or raisins contain more iron?
Both bittersweet chocolate and raisins are high in iron. Bittersweet chocolate has 570% more iron than raisin - bittersweet chocolate has 17.4mg of iron in 100 grams and raisin has 2.6mg of iron.
Does bittersweet chocolate or raisins contain more potassium?
Both bittersweet chocolate and raisins are high in potassium. Bittersweet chocolate is very similar to raisin for potassium - bittersweet chocolate has 830mg of potassium in 100 grams and raisin has 825mg of potassium.