Bittersweet Chocolate vs. White Sugar
Nutrition comparison of Bittersweet Chocolate and White Sugar
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 sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bittersweet chocolate and white sugar:
- Both bittersweet chocolate and white sugar are high in calories.
- Bittersweet chocolate has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Bittersweet chocolate is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Bittersweet Chocolate (Baking chocolate, unsweetened, squares) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bittersweet chocolate and white sugar are high in calories. Bittersweet chocolate has 66% more calories than white sugar - bittersweet chocolate has 642 calories per 100 grams and white sugar has 387 calories.
For macronutrient ratios, bittersweet chocolate is heavier in protein, much lighter in carbs and much heavier in fat compared to white sugar per calorie. Bittersweet chocolate has a macronutrient ratio of 9:18:73 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bittersweet Chocolate | White Sugar | |
|---|---|---|
| Protein | 9% | ~ |
| Carbohydrates | 18% | 100% |
| Fat | 73% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
White sugar is high in carbohydrates and bittersweet chocolate has 72% less carbohydrates than white sugar - bittersweet chocolate has 28.4g of total carbs per 100 grams and white sugar has 100g of carbohydrates.
dietary fiber
Bittersweet chocolate is an excellent source of dietary fiber and it has more dietary fiber than white sugar - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and white sugar does not contain significant amounts.
sugar
White sugar is high in sugar and bittersweet chocolate has 99% less sugar than white sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and white sugar has 99.8g of sugar.
Protein
protein
Bittersweet chocolate is an excellent source of protein and it has more protein than white sugar - bittersweet chocolate has 14.3g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and white sugar has less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and white sugar does not contain significant amounts.
cholesterol
Both bittersweet chocolate and white sugar are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin E
Bittersweet chocolate has more Vitamin E than white sugar - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
Vitamin K
Bittersweet chocolate has more Vitamin K than white sugar - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Bittersweet chocolate has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Bittersweet Chocolate | White Sugar | |
|---|---|---|
| Thiamin | 0.147 MG | ~ |
| Riboflavin | 0.1 MG | 0.019 MG |
| Niacin | 1.355 MG | ~ |
| Pantothenic acid | 0.168 MG | ~ |
| Vitamin B6 | 0.027 MG | ~ |
| Folate | 28 UG | ~ |
Minerals
calcium
Bittersweet chocolate is an excellent source of calcium and it has 100 times more calcium than white sugar - bittersweet chocolate has 101mg of calcium per 100 grams and white sugar has 1mg of calcium.
iron
Bittersweet chocolate is an excellent source of iron and it has 347 times more iron than white sugar - bittersweet chocolate has 17.4mg of iron per 100 grams and white sugar has 0.05mg of iron.
potassium
Bittersweet chocolate is an excellent source of potassium and it has 414 times more potassium than white sugar - bittersweet chocolate has 830mg of potassium per 100 grams and white sugar has 2mg of potassium.
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: Bittersweet Chocolate (Baking chocolate, unsweetened, squares) and White Sugar (Sugar, granulated) .
Bittersweet Chocolate g
()
|
Daily Values (%) |
White Sugar 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 sugar contain more calories in 100 grams?Both bittersweet chocolate and white sugar are high in calories. Bittersweet chocolate has 70% more calories than white sugar - bittersweet chocolate has 642 calories in 100g and white sugar has 387 calories.
Does bittersweet chocolate or white sugar have more carbohydrates?
By weight, white sugar is high in carbohydrates and bittersweet chocolate has 70% fewer carbohydrates than white sugar - bittersweet chocolate has 28.4g of carbs for 100g and white sugar has 100g of carbohydrates.
Does bittersweet chocolate or white sugar contain more calcium?
Bittersweet chocolate is a rich source of calcium and it has 100 times more calcium than white sugar - bittersweet chocolate has 101mg of calcium in 100 grams and white sugar has 1mg of calcium.
Does bittersweet chocolate or white sugar contain more iron?
Bittersweet chocolate is an abundant source of iron and it has 347 times more iron than white sugar - bittersweet chocolate has 17.4mg of iron in 100 grams and white sugar has 0.05mg of iron.
Does bittersweet chocolate or white sugar contain more potassium?
Bittersweet chocolate is a rich source of potassium and it has 414 times more potassium than white sugar - bittersweet chocolate has 830mg of potassium in 100 grams and white sugar has 2mg of potassium.