Granola vs. Bittersweet Chocolate
Nutrition comparison of Granola and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and bittersweet chocolate:
- Both bittersweet chocolate and granola are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Bittersweet chocolate has signficantly less sugar than granola.
- Granola has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Granola is an excellent source of Vitamin E.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bittersweet chocolate and granola are high in calories. Bittersweet chocolate has 31% more calories than granola - bittersweet chocolate has 642 calories per 100 grams and granola has 489 calories.
For macronutrient ratios, granola is much heavier in carbs, much lighter in fat and similar to bittersweet chocolate for protein. Granola has a macronutrient ratio of 11:44:45 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Bittersweet Chocolate | |
|---|---|---|
| Protein | 11% | 9% |
| Carbohydrates | 44% | 18% |
| Fat | 45% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and bittersweet chocolate has 47% less carbohydrates than granola - bittersweet chocolate has 28.4g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Both bittersweet chocolate and granola are high in dietary fiber. Bittersweet chocolate has 87% more dietary fiber than granola - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Bittersweet chocolate has signficantly less sugar than granola - bittersweet chocolate has 0.91g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Both bittersweet chocolate and granola are high in protein. Bittersweet chocolate has a little more protein (5%) than granola by weight - bittersweet chocolate has 14.3g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and granola has 88% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and bittersweet chocolate are low in trans fat - granola has 0.02g of trans fat per 100 grams and bittersweet chocolate does not contain significant amounts.
cholesterol
Both bittersweet chocolate and granola are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and granola does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than bittersweet chocolate - granola has 1.2mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin A
Granola and bittersweet chocolate contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has 26 times more Vitamin E than bittersweet chocolate - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Bittersweet chocolate and granola contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Granola has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both granola and bittersweet chocolate contain significant amounts of niacin.
| Granola | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.548 MG | 0.147 MG |
| Riboflavin | 0.354 MG | 0.1 MG |
| Niacin | 2.739 MG | 1.355 MG |
| Pantothenic acid | 0.752 MG | 0.168 MG |
| Vitamin B6 | 0.37 MG | 0.027 MG |
| Folate | 84 UG | 28 UG |
Minerals
calcium
Both bittersweet chocolate and granola are high in calcium. Bittersweet chocolate has 33% more calcium than granola - bittersweet chocolate has 101mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Both bittersweet chocolate and granola are high in iron. Bittersweet chocolate has 341% more iron than granola - bittersweet chocolate has 17.4mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both bittersweet chocolate and granola are high in potassium. Bittersweet chocolate has 54% more potassium than granola - bittersweet chocolate has 830mg of potassium per 100 grams and granola has 539mg 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,
| Granola | Bittersweet Chocolate | |
|---|---|---|
| beta-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 137 UG | 38 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than bittersweet chocolate per 100 grams.
| Granola | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.117 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than bittersweet chocolate per 100 grams.
| Granola | Bittersweet Chocolate | |
|---|---|---|
| other omega 6 | 0.053 G | 0.553 G |
| linoleic acid | 7.194 G | 1.435 G |
| Total | 7.247 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: Granola (Cereals ready-to-eat, granola, homemade) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Granola 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
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 % |
|
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% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
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% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 granola contain more calories in 100 grams?Both bittersweet chocolate and granola are high in calories. Bittersweet chocolate has 30% more calories than granola - bittersweet chocolate has 642 calories in 100g and granola has 489 calories.
Does bittersweet chocolate or granola have more carbohydrates?
By weight, granola is high in carbohydrates and bittersweet chocolate has 50% fewer carbohydrates than granola - bittersweet chocolate has 28.4g of carbs for 100g and granola has 53.9g of carbohydrates.
Does bittersweet chocolate or granola contain more calcium?
Both bittersweet chocolate and granola are high in calcium. Bittersweet chocolate has 30% more calcium than granola - bittersweet chocolate has 101mg of calcium in 100 grams and granola has 76mg of calcium.
Does bittersweet chocolate or granola contain more iron?
Both bittersweet chocolate and granola are high in iron. Bittersweet chocolate has 340% more iron than granola - bittersweet chocolate has 17.4mg of iron in 100 grams and granola has 4mg of iron.
Does bittersweet chocolate or granola contain more potassium?
Both bittersweet chocolate and granola are high in potassium. Bittersweet chocolate has 50% more potassium than granola - bittersweet chocolate has 830mg of potassium in 100 grams and granola has 539mg of potassium.