Bittersweet Chocolate vs. White Chocolate
Nutrition comparison of Bittersweet Chocolate and White Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bittersweet chocolate
versus
white chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bittersweet chocolate and white chocolate:
- Both bittersweet chocolate and white chocolate are high in calcium, calories, potassium and saturated fat.
- Bittersweet chocolate has more thiamin and folate, however, white chocolate contains more riboflavin, pantothenic acid and Vitamin B12.
- Bittersweet chocolate is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Bittersweet Chocolate (Baking chocolate, unsweetened, squares) and White Chocolate (Candies, white chocolate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bittersweet chocolate and white chocolate are high in calories. Bittersweet chocolate has 19% more calories than white chocolate - bittersweet chocolate has 642 calories per 100 grams and white chocolate has 539 calories.
For macronutrient ratios, bittersweet chocolate is heavier in protein, much lighter in carbs and heavier in fat compared to white chocolate per calorie. Bittersweet chocolate has a macronutrient ratio of 9:18:73 and for white chocolate, 4:43:53 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bittersweet Chocolate | White Chocolate | |
|---|---|---|
| Protein | 9% | 4% |
| Carbohydrates | 18% | 43% |
| Fat | 73% | 53% |
| Alcohol | ~ | ~ |
carbohydrates
White chocolate is high in carbohydrates and bittersweet chocolate has 52% less carbohydrates than white chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and white chocolate has 59.2g of carbohydrates.
dietary fiber
Bittersweet chocolate is an excellent source of dietary fiber and it has 82 times more dietary fiber than white chocolate - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and white chocolate has 0.2g of dietary fiber.
sugar
White chocolate is high in sugar and bittersweet chocolate has 98% less sugar than white chocolate - bittersweet chocolate has 0.91g of sugar per 100 grams and white chocolate has 59g of sugar.
Protein
protein
Bittersweet chocolate is an excellent source of protein and it has 144% more protein than white chocolate - bittersweet chocolate has 14.3g of protein per 100 grams and white chocolate has 5.9g of protein.
Fat
saturated fat
Both bittersweet chocolate and white chocolate are high in saturated fat. Bittersweet chocolate has 66% more saturated fat than white chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and white chocolate has 19.4g of saturated fat.
cholesterol
Bittersweet chocolate and white chocolate contain similar amounts of cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and white chocolate has 21mg of cholesterol.
Vitamins
Vitamin C
White chocolate and bittersweet chocolate contain similar amounts of Vitamin C - white chocolate has 0.5mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin A
White chocolate has more Vitamin A than bittersweet chocolate - white chocolate has 9ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate and white chocolate contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and white chocolate has 0.96mg of Vitamin E.
Vitamin K
Bittersweet chocolate and white chocolate contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and white chocolate has 9.1ug of Vitamin K.
The B Vitamins
Bittersweet chocolate has more thiamin and folate, however, white chocolate contains more riboflavin, pantothenic acid and Vitamin B12. Both bittersweet chocolate and white chocolate contain significant amounts of niacin and Vitamin B6.
| Bittersweet Chocolate | White Chocolate | |
|---|---|---|
| Thiamin | 0.147 MG | 0.063 MG |
| Riboflavin | 0.1 MG | 0.282 MG |
| Niacin | 1.355 MG | 0.745 MG |
| Pantothenic acid | 0.168 MG | 0.608 MG |
| Vitamin B6 | 0.027 MG | 0.056 MG |
| Folate | 28 UG | 7 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
Both bittersweet chocolate and white chocolate are high in calcium. White chocolate has 97% more calcium than bittersweet chocolate - bittersweet chocolate has 101mg of calcium per 100 grams and white chocolate has 199mg of calcium.
iron
Bittersweet chocolate is an excellent source of iron and it has 71 times more iron than white chocolate - bittersweet chocolate has 17.4mg of iron per 100 grams and white chocolate has 0.24mg of iron.
potassium
Both bittersweet chocolate and white chocolate are high in potassium. Bittersweet chocolate has 190% more potassium than white chocolate - bittersweet chocolate has 830mg of potassium per 100 grams and white chocolate has 286mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both bittersweet chocolate and white chocolate contain significant amounts of alpha linoleic acid (ALA).
| Bittersweet Chocolate | White Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.117 G | 0.103 G |
| Total | 0.117 G | 0.103 G |
omega 6s
Comparing omega-6 fatty acids, both bittersweet chocolate and white chocolate contain significant amounts of linoleic acid.
| Bittersweet Chocolate | White Chocolate | |
|---|---|---|
| other omega 6 | 0.553 G | 0.004 G |
| linoleic acid | 1.435 G | 0.91 G |
| Total | 1.988 G | 0.914 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Bittersweet Chocolate or White Chocolate .
Note: The specific food items compared are: Bittersweet Chocolate (Baking chocolate, unsweetened, squares) and White Chocolate (Candies, white chocolate) .
Bittersweet Chocolate g
()
|
Daily Values (%) |
White 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 % |
|
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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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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 % |
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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% |
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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% |
|
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% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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UG % | |
| MG % |
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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 chocolate contain more calories in 100 grams?Both bittersweet chocolate and white chocolate are high in calories. Bittersweet chocolate has 20% more calories than white chocolate - bittersweet chocolate has 642 calories in 100g and white chocolate has 539 calories.
Does bittersweet chocolate or white chocolate have more carbohydrates?
By weight, white chocolate is high in carbohydrates and bittersweet chocolate has 50% fewer carbohydrates than white chocolate - bittersweet chocolate has 28.4g of carbs for 100g and white chocolate has 59.2g of carbohydrates.
Does bittersweet chocolate or white chocolate contain more calcium?
Both bittersweet chocolate and white chocolate are high in calcium. White chocolate has 100% more calcium than bittersweet chocolate - bittersweet chocolate has 101mg of calcium in 100 grams and white chocolate has 199mg of calcium.
Does bittersweet chocolate or white chocolate contain more iron?
Bittersweet chocolate is an abundant source of iron and it has 71 times more iron than white chocolate - bittersweet chocolate has 17.4mg of iron in 100 grams and white chocolate has 0.24mg of iron.
Does bittersweet chocolate or white chocolate contain more potassium?
Both bittersweet chocolate and white chocolate are high in potassium. Bittersweet chocolate has 190% more potassium than white chocolate - bittersweet chocolate has 830mg of potassium in 100 grams and white chocolate has 286mg of potassium.