White Rice vs. Bittersweet Chocolate
Nutrition comparison of Cooked White Rice and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and bittersweet chocolate:
- Both bittersweet chocolate and white rice are high in calories.
- Bittersweet chocolate has more riboflavin, however, white rice contains more pantothenic acid and folate.
- Bittersweet chocolate is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) 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 rice are high in calories. Bittersweet chocolate has 394% more calories than white rice - bittersweet chocolate has 642 calories per 100 grams and white rice has 130 calories.
For macronutrient ratios, white rice is much heavier in carbs, much lighter in fat and similar to bittersweet chocolate for protein. White rice has a macronutrient ratio of 8:91:2 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Bittersweet Chocolate | |
|---|---|---|
| Protein | 8% | 9% |
| Carbohydrates | 91% | 18% |
| Fat | 2% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Bittersweet chocolate and white rice contain similar amounts of carbs - bittersweet chocolate has 28.4g of total carbs per 100 grams and white rice has 28.6g of carbohydrates.
dietary fiber
Bittersweet chocolate is an excellent source of dietary fiber and it has 54 times more dietary fiber than white rice - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and white rice has 0.3g of dietary fiber.
sugar
Bittersweet chocolate and white rice contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Bittersweet chocolate is an excellent source of protein and it has 502% more protein than white rice - bittersweet chocolate has 14.3g of protein per 100 grams and white rice has 2.4g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and white rice has 100% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and white rice has 0.06g of saturated fat.
cholesterol
Both bittersweet chocolate and white rice are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and white rice does not contain significant amounts.
Vitamins
Vitamin E
Bittersweet chocolate has more Vitamin E than white rice - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Bittersweet chocolate has more Vitamin K than white rice - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Bittersweet chocolate has more riboflavin, however, white rice contains more pantothenic acid and folate. Both white rice and bittersweet chocolate contain significant amounts of thiamin, niacin and Vitamin B6.
| White Rice | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.167 MG | 0.147 MG |
| Riboflavin | 0.016 MG | 0.1 MG |
| Niacin | 1.835 MG | 1.355 MG |
| Pantothenic acid | 0.411 MG | 0.168 MG |
| Vitamin B6 | 0.05 MG | 0.027 MG |
| Folate | 58 UG | 28 UG |
Minerals
calcium
Bittersweet chocolate is an excellent source of calcium and it has 32 times more calcium than white rice - bittersweet chocolate has 101mg of calcium per 100 grams and white rice has 3mg of calcium.
iron
Bittersweet chocolate is an excellent source of iron and it has 10 times more iron than white rice - bittersweet chocolate has 17.4mg of iron per 100 grams and white rice has 1.5mg of iron.
potassium
Bittersweet chocolate is an excellent source of potassium and it has 27 times more potassium than white rice - bittersweet chocolate has 830mg of potassium per 100 grams and white rice has 29mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bittersweet chocolate has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.117 G |
| Total | 0.01 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, bittersweet chocolate has more linoleic acid than white rice per 100 grams.
| White Rice | Bittersweet Chocolate | |
|---|---|---|
| linoleic acid | 0.046 G | 1.435 G |
| other omega 6 | ~ | 0.553 G |
| Total | 0.046 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 Rice (Rice, white, medium-grain, enriched, cooked) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Cooked White Rice 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 white rice contain more calories in 100 grams?Both bittersweet chocolate and white rice are high in calories. Bittersweet chocolate has 390% more calories than white rice - bittersweet chocolate has 642 calories in 100g and white rice has 130 calories.
Does bittersweet chocolate or white rice have more carbohydrates?
By weight, bittersweet chocolate and white rice contain similar amounts of carbs - bittersweet chocolate has 28.4g of carbs for 100g and white rice has 28.6g of carbohydrates.
Does bittersweet chocolate or white rice contain more calcium?
Bittersweet chocolate is a rich source of calcium and it has 32 times more calcium than white rice - bittersweet chocolate has 101mg of calcium in 100 grams and white rice has 3mg of calcium.
Does bittersweet chocolate or white rice contain more iron?
Bittersweet chocolate is an abundant source of iron and it has 10 times more iron than white rice - bittersweet chocolate has 17.4mg of iron in 100 grams and white rice has 1.5mg of iron.
Does bittersweet chocolate or white rice contain more potassium?
Bittersweet chocolate is a rich source of potassium and it has 27 times more potassium than white rice - bittersweet chocolate has 830mg of potassium in 100 grams and white rice has 29mg of potassium.