Whole Wheat Bread vs. Bittersweet Chocolate
Nutrition comparison of Whole Wheat 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
whole wheat bread
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and bittersweet chocolate:
- Both bittersweet chocolate and whole wheat bread are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Bittersweet chocolate has 6 times less sugar than whole wheat bread.
- Whole wheat bread has more niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bittersweet chocolate and whole wheat bread are high in calories. Bittersweet chocolate has 142% more calories than whole wheat bread - bittersweet chocolate has 642 calories per 100 grams and whole wheat bread has 265 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, much heavier in carbs and much lighter in fat compared to bittersweet chocolate per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Bittersweet Chocolate | |
|---|---|---|
| Protein | 20% | 9% |
| Carbohydrates | 66% | 18% |
| Fat | 14% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and bittersweet chocolate has 34% less carbohydrates than whole wheat bread - bittersweet chocolate has 28.4g of total carbs per 100 grams and whole wheat bread has 43.3g of carbohydrates.
dietary fiber
Both bittersweet chocolate and whole wheat bread are high in dietary fiber. Bittersweet chocolate has 124% more dietary fiber than whole wheat bread - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and whole wheat bread has 7.4g of dietary fiber.
sugar
Bittersweet chocolate has 6 times less sugar than whole wheat bread - bittersweet chocolate has 0.91g of sugar per 100 grams and whole wheat bread has 6.4g of sugar.
Protein
protein
Both bittersweet chocolate and whole wheat bread are high in protein. Bittersweet chocolate has a little more protein (7%) than whole wheat bread by weight - bittersweet chocolate has 14.3g of protein per 100 grams and whole wheat bread has 13.4g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and whole wheat bread has 97% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and whole wheat bread has 0.87g of saturated fat.
cholesterol
Both bittersweet chocolate and whole wheat bread are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
Whole wheat bread and bittersweet chocolate contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate and whole wheat bread contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and whole wheat bread has 0.37mg of Vitamin E.
Vitamin K
Bittersweet chocolate and whole wheat bread contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and whole wheat bread has 1.4ug of Vitamin K.
The B Vitamins
Whole wheat bread has more niacin, pantothenic acid, Vitamin B6 and folate. Both whole wheat bread and bittersweet chocolate contain significant amounts of thiamin and riboflavin.
| Whole Wheat Bread | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.279 MG | 0.147 MG |
| Riboflavin | 0.131 MG | 0.1 MG |
| Niacin | 4.042 MG | 1.355 MG |
| Pantothenic acid | 0.336 MG | 0.168 MG |
| Vitamin B6 | 0.263 MG | 0.027 MG |
| Folate | 75 UG | 28 UG |
Minerals
calcium
Both bittersweet chocolate and whole wheat bread are high in calcium. Bittersweet chocolate is very similar to bittersweet chocolate for calcium - bittersweet chocolate has 101mg of calcium per 100 grams and whole wheat bread has 103mg of calcium.
iron
Both bittersweet chocolate and whole wheat bread are high in iron. Bittersweet chocolate has 596% more iron than whole wheat bread - bittersweet chocolate has 17.4mg of iron per 100 grams and whole wheat bread has 2.5mg of iron.
potassium
Both bittersweet chocolate and whole wheat bread are high in potassium. Bittersweet chocolate has 261% more potassium than whole wheat bread - bittersweet chocolate has 830mg of potassium per 100 grams and whole wheat bread has 230mg 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,
| Whole Wheat Bread | Bittersweet Chocolate | |
|---|---|---|
| beta-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 94 UG | 38 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole wheat bread and bittersweet chocolate contain significant amounts of alpha linoleic acid (ALA).
| Whole Wheat Bread | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.117 G |
| Total | 0.205 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, both whole wheat bread and bittersweet chocolate contain significant amounts of linoleic acid.
| Whole Wheat Bread | Bittersweet Chocolate | |
|---|---|---|
| other omega 6 | 0.002 G | 0.553 G |
| linoleic acid | 1.667 G | 1.435 G |
| Total | 1.669 G | 1.988 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 Whole Wheat Bread or Bittersweet Chocolate .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Whole Wheat Bread g
()
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Daily Values (%) |
Bittersweet Chocolate g
()
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| KCAL % |
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does bittersweet chocolate or whole wheat bread contain more calories in 100 grams?Both bittersweet chocolate and whole wheat bread are high in calories. Bittersweet chocolate has 140% more calories than whole wheat bread - bittersweet chocolate has 642 calories in 100g and whole wheat bread has 265 calories.
Does bittersweet chocolate or whole wheat bread have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and bittersweet chocolate has 30% fewer carbohydrates than whole wheat bread - bittersweet chocolate has 28.4g of carbs for 100g and whole wheat bread has 43.3g of carbohydrates.
Does bittersweet chocolate or whole wheat bread contain more calcium?
Both bittersweet chocolate and whole wheat bread are high in calcium. Bittersweet chocolate is very similar to bittersweet chocolate for calcium - bittersweet chocolate has 101mg of calcium in 100 grams and whole wheat bread has 103mg of calcium.
Does bittersweet chocolate or whole wheat bread contain more iron?
Both bittersweet chocolate and whole wheat bread are high in iron. Bittersweet chocolate has 600% more iron than whole wheat bread - bittersweet chocolate has 17.4mg of iron in 100 grams and whole wheat bread has 2.5mg of iron.
Does bittersweet chocolate or whole wheat bread contain more potassium?
Both bittersweet chocolate and whole wheat bread are high in potassium. Bittersweet chocolate has 260% more potassium than whole wheat bread - bittersweet chocolate has 830mg of potassium in 100 grams and whole wheat bread has 230mg of potassium.