Brown Rice vs. Bittersweet Chocolate
Nutrition comparison of Cooked Brown 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
brown rice
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and bittersweet chocolate:
- Both bittersweet chocolate and brown rice are high in calories.
- Bittersweet chocolate is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Brown rice has more pantothenic acid and Vitamin B6, however, bittersweet chocolate contains more folate.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bittersweet chocolate and brown rice are high in calories. Bittersweet chocolate has 422% more calories than brown rice - bittersweet chocolate has 642 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, brown rice is much heavier in carbs, much lighter in fat and similar to bittersweet chocolate for protein. Brown rice has a macronutrient ratio of 9:84:7 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Bittersweet Chocolate | |
|---|---|---|
| Protein | 9% | 9% |
| Carbohydrates | 84% | 18% |
| Fat | 7% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Bittersweet chocolate and brown rice contain similar amounts of carbs - bittersweet chocolate has 28.4g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
dietary fiber
Bittersweet chocolate is an excellent source of dietary fiber and it has 938% more dietary fiber than brown rice - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.
sugar
Bittersweet chocolate and brown rice contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and brown rice has 0.24g of sugar.
Protein
protein
Bittersweet chocolate is an excellent source of protein and it has 423% more protein than brown rice - bittersweet chocolate has 14.3g of protein per 100 grams and brown rice has 2.7g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and brown rice has 99% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.
cholesterol
Both bittersweet chocolate and brown rice are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and brown rice does not contain significant amounts.
Vitamins
Vitamin E
Bittersweet chocolate and brown rice contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.
Vitamin K
Bittersweet chocolate and brown rice contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and brown rice has 0.2ug of Vitamin K.
The B Vitamins
Brown rice has more pantothenic acid and Vitamin B6, however, bittersweet chocolate contains more folate. Both brown rice and bittersweet chocolate contain significant amounts of thiamin, riboflavin and niacin.
| Brown Rice | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.178 MG | 0.147 MG |
| Riboflavin | 0.069 MG | 0.1 MG |
| Niacin | 2.561 MG | 1.355 MG |
| Pantothenic acid | 0.38 MG | 0.168 MG |
| Vitamin B6 | 0.123 MG | 0.027 MG |
| Folate | 9 UG | 28 UG |
Minerals
calcium
Bittersweet chocolate is an excellent source of calcium and it has 32 times more calcium than brown rice - bittersweet chocolate has 101mg of calcium per 100 grams and brown rice has 3mg of calcium.
iron
Bittersweet chocolate is an excellent source of iron and it has 30 times more iron than brown rice - bittersweet chocolate has 17.4mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
Bittersweet chocolate is an excellent source of potassium and it has 865% more potassium than brown rice - bittersweet chocolate has 830mg of potassium per 100 grams and brown rice has 86mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bittersweet chocolate has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.117 G |
| Total | 0.011 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, bittersweet chocolate has more linoleic acid than brown rice per 100 grams.
| Brown Rice | Bittersweet Chocolate | |
|---|---|---|
| other omega 6 | 0.004 G | 0.553 G |
| linoleic acid | 0.355 G | 1.435 G |
| Total | 0.359 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Bittersweet Chocolate g
()
|
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|---|---|---|---|---|---|---|---|
| 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 brown rice contain more calories in 100 grams?Both bittersweet chocolate and brown rice are high in calories. Bittersweet chocolate has 420% more calories than brown rice - bittersweet chocolate has 642 calories in 100g and brown rice has 123 calories.
Does bittersweet chocolate or brown rice have more carbohydrates?
By weight, bittersweet chocolate and brown rice contain similar amounts of carbs - bittersweet chocolate has 28.4g of carbs for 100g and brown rice has 25.6g of carbohydrates.
Does bittersweet chocolate or brown rice contain more calcium?
Bittersweet chocolate is a rich source of calcium and it has 32 times more calcium than brown rice - bittersweet chocolate has 101mg of calcium in 100 grams and brown rice has 3mg of calcium.
Does bittersweet chocolate or brown rice contain more iron?
Bittersweet chocolate is an abundant source of iron and it has 30 times more iron than brown rice - bittersweet chocolate has 17.4mg of iron in 100 grams and brown rice has 0.56mg of iron.
Does bittersweet chocolate or brown rice contain more potassium?
Bittersweet chocolate is a rich source of potassium and it has 870% more potassium than brown rice - bittersweet chocolate has 830mg of potassium in 100 grams and brown rice has 86mg of potassium.