White Bread vs. Bittersweet Chocolate
Nutrition comparison of White Bread 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 bread
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and bittersweet chocolate:
- Both white bread and bittersweet chocolate are high in calcium, calories, dietary fiber, iron and protein.
- Bittersweet chocolate has 4.4 times less sugar than white bread.
- Bittersweet chocolate is an excellent source of potassium.
- White bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and bittersweet chocolate are high in calories. Bittersweet chocolate has 170% more calories than white bread - white bread has 238 calories per 100 grams and bittersweet chocolate has 642 calories.
For macronutrient ratios, white bread is heavier in protein, much heavier in carbs and much lighter in fat compared to bittersweet chocolate per calorie. White bread has a macronutrient ratio of 18:74:8 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Bittersweet Chocolate | |
|---|---|---|
| Protein | 18% | 9% |
| Carbohydrates | 74% | 18% |
| Fat | 8% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and bittersweet chocolate has 35% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and bittersweet chocolate has 28.4g of carbohydrates.
dietary fiber
Both white bread and bittersweet chocolate are high in dietary fiber. Bittersweet chocolate has 80% more dietary fiber than white bread - white bread has 9.2g of dietary fiber per 100 grams and bittersweet chocolate has 16.6g of dietary fiber.
sugar
Bittersweet chocolate has 4.4 times less sugar than white bread - white bread has 5g of sugar per 100 grams and bittersweet chocolate has 0.91g of sugar.
Protein
protein
Both white bread and bittersweet chocolate are high in protein. Bittersweet chocolate has 34% more protein than white bread - white bread has 10.7g of protein per 100 grams and bittersweet chocolate has 14.3g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and white bread has 98% less saturated fat than bittersweet chocolate - white bread has 0.63g of saturated fat per 100 grams and bittersweet chocolate has 32.3g of saturated fat.
trans fat
Both white bread and bittersweet chocolate are low in trans fat - white bread has 0.03g of trans fat per 100 grams and bittersweet chocolate does not contain significant amounts.
cholesterol
Both bittersweet chocolate and white bread are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and white bread does not contain significant amounts.
Vitamins
Vitamin A
White bread and bittersweet chocolate contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
White bread and bittersweet chocolate contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and bittersweet chocolate has 0.4mg of Vitamin E.
Vitamin K
White bread and bittersweet chocolate contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and bittersweet chocolate has 9.7ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| White Bread | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.51 MG | 0.147 MG |
| Riboflavin | 0.255 MG | 0.1 MG |
| Niacin | 4.455 MG | 1.355 MG |
| Pantothenic acid | 0.455 MG | 0.168 MG |
| Vitamin B6 | 0.08 MG | 0.027 MG |
| Folate | 127 UG | 28 UG |
Minerals
calcium
Both white bread and bittersweet chocolate are high in calcium. White bread has 577% more calcium than bittersweet chocolate - white bread has 684mg of calcium per 100 grams and bittersweet chocolate has 101mg of calcium.
iron
Both white bread and bittersweet chocolate are high in iron. Bittersweet chocolate has 256% more iron than white bread - white bread has 4.9mg of iron per 100 grams and bittersweet chocolate has 17.4mg of iron.
potassium
Bittersweet chocolate is an excellent source of potassium and it has 554% more potassium than white bread - white bread has 127mg of potassium per 100 grams and bittersweet chocolate has 830mg 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 white bread and bittersweet chocolate contain significant amounts of lutein + zeaxanthin.
| White Bread | Bittersweet Chocolate | |
|---|---|---|
| beta-carotene | 2 UG | ~ |
| lutein + zeaxanthin | 25 UG | 38 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white bread and bittersweet chocolate contain significant amounts of alpha linoleic acid (ALA).
| White Bread | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.117 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, both white bread and bittersweet chocolate contain significant amounts of linoleic acid.
| White Bread | Bittersweet Chocolate | |
|---|---|---|
| other omega 6 | 0.005 G | 0.553 G |
| linoleic acid | 0.879 G | 1.435 G |
| Total | 0.884 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 Bread (Bread, white wheat) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
White Bread 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 white bread or bittersweet chocolate contain more calories in 100 grams?Both white bread and bittersweet chocolate are high in calories. Bittersweet chocolate has 170% more calories than white bread - white bread has 238 calories in 100g and bittersweet chocolate has 642 calories.
Does white bread or bittersweet chocolate have more carbohydrates?
By weight, white bread is high in carbohydrates and bittersweet chocolate has 40% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and bittersweet chocolate has 28.4g of carbohydrates.
Does white bread or bittersweet chocolate contain more calcium?
Both white bread and bittersweet chocolate are high in calcium. White bread has 580% more calcium than bittersweet chocolate - white bread has 684mg of calcium in 100 grams and bittersweet chocolate has 101mg of calcium.
Does white bread or bittersweet chocolate contain more iron?
Both white bread and bittersweet chocolate are high in iron. Bittersweet chocolate has 260% more iron than white bread - white bread has 4.9mg of iron in 100 grams and bittersweet chocolate has 17.4mg of iron.
Does white bread or bittersweet chocolate contain more potassium?
Bittersweet chocolate is a rich source of potassium and it has 550% more potassium than white bread - white bread has 127mg of potassium in 100 grams and bittersweet chocolate has 830mg of potassium.