Raspberries vs. Bittersweet Chocolate
Nutrition comparison of Raspberries and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and bittersweet chocolate:
- Both bittersweet chocolate and raspberries are high in dietary fiber.
- Bittersweet chocolate has more thiamin, riboflavin and niacin, however, raspberry contains more pantothenic acid.
- Bittersweet chocolate is an excellent source of calcium, iron, potassium and protein.
- Raspberry has 58% less carbohydrates than bittersweet chocolate.
- Raspberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Raspberries (Raspberries, raw) 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 raspberry has 92% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories per 100 grams and raspberry has 52 calories.
For macronutrient ratios, raspberries is much heavier in carbs, much lighter in fat and similar to bittersweet chocolate for protein. Raspberries has a macronutrient ratio of 8:82:10 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Bittersweet Chocolate | |
|---|---|---|
| Protein | 8% | 9% |
| Carbohydrates | 82% | 18% |
| Fat | 10% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberry has 58% less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and raspberry has 11.9g of carbohydrates.
dietary fiber
Both bittersweet chocolate and raspberries are high in dietary fiber. Bittersweet chocolate has 155% more dietary fiber than raspberry - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and raspberry has 6.5g of dietary fiber.
sugar
Bittersweet chocolate and raspberries contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and raspberry has 4.4g of sugar.
Protein
protein
Bittersweet chocolate is an excellent source of protein and it has 10 times more protein than raspberry - bittersweet chocolate has 14.3g of protein per 100 grams and raspberry has 1.2g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and raspberry has 100% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and raspberry has 0.02g of saturated fat.
cholesterol
Both bittersweet chocolate and raspberries are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and raspberry does not contain significant amounts.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has more Vitamin C than bittersweet chocolate - raspberry has 26.2mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin A
Raspberries and bittersweet chocolate contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate and raspberries contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and raspberry has 0.87mg of Vitamin E.
Vitamin K
Bittersweet chocolate and raspberries contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and raspberry has 7.8ug of Vitamin K.
The B Vitamins
Bittersweet chocolate has more thiamin, riboflavin and niacin, however, raspberry contains more pantothenic acid. Both raspberries and bittersweet chocolate contain significant amounts of Vitamin B6 and folate.
| Raspberries | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.032 MG | 0.147 MG |
| Riboflavin | 0.038 MG | 0.1 MG |
| Niacin | 0.598 MG | 1.355 MG |
| Pantothenic acid | 0.329 MG | 0.168 MG |
| Vitamin B6 | 0.055 MG | 0.027 MG |
| Folate | 21 UG | 28 UG |
Minerals
calcium
Bittersweet chocolate is an excellent source of calcium and it has 304% more calcium than raspberry - bittersweet chocolate has 101mg of calcium per 100 grams and raspberry has 25mg of calcium.
iron
Bittersweet chocolate is an excellent source of iron and it has 24 times more iron than raspberry - bittersweet chocolate has 17.4mg of iron per 100 grams and raspberry has 0.69mg of iron.
potassium
Bittersweet chocolate is an excellent source of potassium and it has 450% more potassium than raspberry - bittersweet chocolate has 830mg of potassium per 100 grams and raspberry has 151mg 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,
| Raspberries | Bittersweet Chocolate | |
|---|---|---|
| beta-carotene | 12 UG | ~ |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 136 UG | 38 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raspberries and bittersweet chocolate contain significant amounts of alpha linoleic acid (ALA).
| Raspberries | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 0.117 G |
| Total | 0.126 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, bittersweet chocolate has more linoleic acid than raspberry per 100 grams.
| Raspberries | Bittersweet Chocolate | |
|---|---|---|
| linoleic acid | 0.249 G | 1.435 G |
| other omega 6 | ~ | 0.553 G |
| Total | 0.249 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: Raspberries (Raspberries, raw) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Raspberries g
()
|
Daily Values (%) |
Bittersweet Chocolate g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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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 raspberries contain more calories in 100 grams?Bittersweet chocolate is high in calories and raspberry has 90% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories in 100g and raspberry has 52 calories.
Does bittersweet chocolate or raspberries have more carbohydrates?
By weight, raspberry has 60% fewer carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of carbs for 100g and raspberry has 11.9g of carbohydrates.
Does bittersweet chocolate or raspberries contain more calcium?
Bittersweet chocolate is a rich source of calcium and it has 300% more calcium than raspberry - bittersweet chocolate has 101mg of calcium in 100 grams and raspberry has 25mg of calcium.
Does bittersweet chocolate or raspberries contain more iron?
Bittersweet chocolate is an abundant source of iron and it has 24 times more iron than raspberry - bittersweet chocolate has 17.4mg of iron in 100 grams and raspberry has 0.69mg of iron.
Does bittersweet chocolate or raspberries contain more potassium?
Bittersweet chocolate is a rich source of potassium and it has 450% more potassium than raspberry - bittersweet chocolate has 830mg of potassium in 100 grams and raspberry has 151mg of potassium.