Kefir vs. Bittersweet Chocolate
Nutrition comparison of Kefir and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and bittersweet chocolate:
- Both bittersweet chocolate and kefir are high in calcium.
- Bittersweet chocolate has more thiamin, niacin and folate, however, kefir contains more pantothenic acid and Vitamin B12.
- Bittersweet chocolate is an excellent source of dietary fiber, iron, potassium and protein.
- Kefir has signficantly less carbohydrates than bittersweet chocolate.
- Kefir is an excellent source of Vitamin A.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bittersweet chocolate is high in calories and kefir has 93% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories per 100 grams and kefir has 43 calories.
For macronutrient ratios, kefir is much heavier in protein, much heavier in carbs and much lighter in fat compared to bittersweet chocolate per calorie. Kefir has a macronutrient ratio of 35:44:21 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Bittersweet Chocolate | |
|---|---|---|
| Protein | 35% | 9% |
| Carbohydrates | 44% | 18% |
| Fat | 21% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Kefir has signficantly less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.
dietary fiber
Bittersweet chocolate is an excellent source of dietary fiber and it has more dietary fiber than kefir - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Bittersweet chocolate and kefir contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and kefir has 4.6g of sugar.
Protein
protein
Bittersweet chocolate is an excellent source of protein and it has 278% more protein than kefir - bittersweet chocolate has 14.3g of protein per 100 grams and kefir has 3.8g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and kefir has 98% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.
trans fat
Both kefir and bittersweet chocolate are low in trans fat - kefir has 0.04g of trans fat per 100 grams and bittersweet chocolate does not contain significant amounts.
cholesterol
Both bittersweet chocolate and kefir are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and kefir has 5mg of cholesterol.
Vitamins
Vitamin C
Kefir and bittersweet chocolate contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin A
Kefir is an excellent source of Vitamin A and it has more Vitamin A than bittersweet chocolate - kefir has 171ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin D
Kefir has more Vitamin D than bittersweet chocolate - kefir has 41iu of Vitamin D per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate and kefir contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and kefir has 0.02mg of Vitamin E.
Vitamin K
Bittersweet chocolate and kefir contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and kefir has 0.1ug of Vitamin K.
The B Vitamins
Bittersweet chocolate has more thiamin, niacin and folate, however, kefir contains more pantothenic acid and Vitamin B12. Both kefir and bittersweet chocolate contain significant amounts of riboflavin and Vitamin B6.
| Kefir | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.03 MG | 0.147 MG |
| Riboflavin | 0.135 MG | 0.1 MG |
| Niacin | 0.15 MG | 1.355 MG |
| Pantothenic acid | 0.385 MG | 0.168 MG |
| Vitamin B6 | 0.058 MG | 0.027 MG |
| Folate | 13 UG | 28 UG |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Both bittersweet chocolate and kefir are high in calcium. Kefir has 29% more calcium than bittersweet chocolate - bittersweet chocolate has 101mg of calcium per 100 grams and kefir has 130mg of calcium.
iron
Bittersweet chocolate is an excellent source of iron and it has 434 times more iron than kefir - bittersweet chocolate has 17.4mg of iron per 100 grams and kefir has 0.04mg of iron.
potassium
Bittersweet chocolate is an excellent source of potassium and it has 406% more potassium than kefir - bittersweet chocolate has 830mg of potassium per 100 grams and kefir has 164mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bittersweet chocolate has more alpha linoleic acid (ALA) than kefir per 100 grams.
| Kefir | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.117 G |
| DPA | 0.001 G | ~ |
| Total | 0.007 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, bittersweet chocolate has more linoleic acid than kefir per 100 grams.
| Kefir | Bittersweet Chocolate | |
|---|---|---|
| other omega 6 | 0.002 G | 0.553 G |
| linoleic acid | 0.042 G | 1.435 G |
| Total | 0.044 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: Kefir (Kefir, lowfat, plain, LIFEWAY) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Kefir 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 kefir contain more calories in 100 grams?Bittersweet chocolate is high in calories and kefir has 90% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories in 100g and kefir has 43 calories.
Is bittersweet chocolate or kefir better for protein?
Bittersweet chocolate is a fantastic source of protein and it has 280% more protein than kefir - bittersweet chocolate has 14.3g of protein per 100 grams and kefir has 3.8g of protein.
Does bittersweet chocolate or kefir have more carbohydrates?
By weight, kefir has signficantly fewer carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of carbs for 100g and kefir has 4.8g of carbohydrates.
Does bittersweet chocolate or kefir contain more calcium?
Both bittersweet chocolate and kefir are high in calcium. Kefir has 30% more calcium than bittersweet chocolate - bittersweet chocolate has 101mg of calcium in 100 grams and kefir has 130mg of calcium.
Does bittersweet chocolate or kefir contain more iron?
Bittersweet chocolate is an abundant source of iron and it has 434 times more iron than kefir - bittersweet chocolate has 17.4mg of iron in 100 grams and kefir has 0.04mg of iron.
Does bittersweet chocolate or kefir contain more potassium?
Bittersweet chocolate is a rich source of potassium and it has 410% more potassium than kefir - bittersweet chocolate has 830mg of potassium in 100 grams and kefir has 164mg of potassium.