White Beans vs. Bittersweet Chocolate
Nutrition comparison of White Beans and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white beans
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and bittersweet chocolate:
- Both bittersweet chocolate and white beans are high in calcium, calories, dietary fiber, iron and potassium.
- Bittersweet chocolate has more riboflavin and niacin, however, white bean contains more Vitamin B6 and folate.
- Bittersweet chocolate is an excellent source of protein.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bittersweet chocolate and white beans are high in calories. Bittersweet chocolate has 463% more calories than white bean - bittersweet chocolate has 642 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is heavier in protein, much heavier in carbs and much lighter in fat compared to bittersweet chocolate per calorie. White beans has a macronutrient ratio of 25:73:2 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Bittersweet Chocolate | |
|---|---|---|
| Protein | 25% | 9% |
| Carbohydrates | 73% | 18% |
| Fat | 2% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
White bean has 25% less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both bittersweet chocolate and white beans are high in dietary fiber. Bittersweet chocolate has 246% more dietary fiber than white bean - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Bittersweet chocolate and white beans contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
Bittersweet chocolate is an excellent source of protein and it has 97% more protein than white bean - bittersweet chocolate has 14.3g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and white bean has 100% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
cholesterol
Both bittersweet chocolate and white beans are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and white bean does not contain significant amounts.
Vitamins
Vitamin E
Bittersweet chocolate and white beans contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Bittersweet chocolate and white beans contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Bittersweet chocolate has more riboflavin and niacin, however, white bean contains more Vitamin B6 and folate. Both white beans and bittersweet chocolate contain significant amounts of thiamin and pantothenic acid.
| White Beans | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.096 MG | 0.147 MG |
| Riboflavin | 0.037 MG | 0.1 MG |
| Niacin | 0.113 MG | 1.355 MG |
| Pantothenic acid | 0.185 MG | 0.168 MG |
| Vitamin B6 | 0.075 MG | 0.027 MG |
| Folate | 65 UG | 28 UG |
Minerals
calcium
Both bittersweet chocolate and white beans are high in calcium. Bittersweet chocolate has 38% more calcium than white bean - bittersweet chocolate has 101mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
Both bittersweet chocolate and white beans are high in iron. Bittersweet chocolate has 482% more iron than white bean - bittersweet chocolate has 17.4mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both bittersweet chocolate and white beans are high in potassium. Bittersweet chocolate has 83% more potassium than white bean - bittersweet chocolate has 830mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bittersweet chocolate has more alpha linoleic acid (ALA) than white bean per 100 grams.
| White Beans | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.117 G |
| Total | 0.056 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, bittersweet chocolate has more linoleic acid than white bean per 100 grams.
| White Beans | Bittersweet Chocolate | |
|---|---|---|
| linoleic acid | 0.067 G | 1.435 G |
| other omega 6 | ~ | 0.553 G |
| Total | 0.067 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: White Beans (Beans, white, mature seeds, canned) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
White Beans 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% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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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% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
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MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does bittersweet chocolate or white beans contain more calories in 100 grams?Both bittersweet chocolate and white beans are high in calories. Bittersweet chocolate has 460% more calories than white bean - bittersweet chocolate has 642 calories in 100g and white bean has 114 calories.
Does bittersweet chocolate or white beans have more carbohydrates?
By weight, white bean has 30% fewer carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does bittersweet chocolate or white beans contain more calcium?
Both bittersweet chocolate and white beans are high in calcium. Bittersweet chocolate has 40% more calcium than white bean - bittersweet chocolate has 101mg of calcium in 100 grams and white bean has 73mg of calcium.
Does bittersweet chocolate or white beans contain more iron?
Both bittersweet chocolate and white beans are high in iron. Bittersweet chocolate has 480% more iron than white bean - bittersweet chocolate has 17.4mg of iron in 100 grams and white bean has 3mg of iron.
Does bittersweet chocolate or white beans contain more potassium?
Both bittersweet chocolate and white beans are high in potassium. Bittersweet chocolate has 80% more potassium than white bean - bittersweet chocolate has 830mg of potassium in 100 grams and white bean has 454mg of potassium.