Lentils vs. Bittersweet Chocolate
Nutrition comparison of Cooked Lentils 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
lentils
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and bittersweet chocolate:
- Both bittersweet chocolate and lentils are high in calories, dietary fiber, iron, potassium and protein.
- Bittersweet chocolate is an excellent source of calcium.
- Lentil has more pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bittersweet chocolate and lentils are high in calories. Bittersweet chocolate has 453% more calories than lentil - bittersweet chocolate has 642 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is much heavier in protein, much heavier in carbs and much lighter in fat compared to bittersweet chocolate per calorie. Lentils has a macronutrient ratio of 30:67:3 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Bittersweet Chocolate | |
|---|---|---|
| Protein | 30% | 9% |
| Carbohydrates | 67% | 18% |
| Fat | 3% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Lentil has 29% less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both bittersweet chocolate and lentils are high in dietary fiber. Bittersweet chocolate has 110% more dietary fiber than lentil - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Bittersweet chocolate and lentils contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Both bittersweet chocolate and lentils are high in protein. Bittersweet chocolate has 59% more protein than lentil - bittersweet chocolate has 14.3g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and lentil has 100% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
cholesterol
Both bittersweet chocolate and lentils are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and lentil does not contain significant amounts.
Vitamins
Vitamin C
Lentil has more Vitamin C than bittersweet chocolate - lentil has 1.5mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin A
Lentils and bittersweet chocolate contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate and lentils contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Bittersweet chocolate and lentils contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more pantothenic acid, Vitamin B6 and folate. Both lentils and bittersweet chocolate contain significant amounts of thiamin, riboflavin and niacin.
| Lentils | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.169 MG | 0.147 MG |
| Riboflavin | 0.073 MG | 0.1 MG |
| Niacin | 1.06 MG | 1.355 MG |
| Pantothenic acid | 0.638 MG | 0.168 MG |
| Vitamin B6 | 0.178 MG | 0.027 MG |
| Folate | 181 UG | 28 UG |
Minerals
calcium
Bittersweet chocolate is an excellent source of calcium and it has 432% more calcium than lentil - bittersweet chocolate has 101mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both bittersweet chocolate and lentils are high in iron. Bittersweet chocolate has 423% more iron than lentil - bittersweet chocolate has 17.4mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both bittersweet chocolate and lentils are high in potassium. Bittersweet chocolate has 125% more potassium than lentil - bittersweet chocolate has 830mg of potassium per 100 grams and lentil has 369mg 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,
| Lentils | Bittersweet Chocolate | |
|---|---|---|
| beta-carotene | 5 UG | ~ |
| lutein + zeaxanthin | ~ | 38 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bittersweet chocolate has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Lentils | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.117 G |
| Total | 0.037 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, bittersweet chocolate has more linoleic acid than lentil per 100 grams.
| Lentils | Bittersweet Chocolate | |
|---|---|---|
| linoleic acid | 0.137 G | 1.435 G |
| other omega 6 | ~ | 0.553 G |
| Total | 0.137 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: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Cooked Lentils g
()
|
Daily Values (%) |
Bittersweet Chocolate 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 lentils contain more calories in 100 grams?Both bittersweet chocolate and lentils are high in calories. Bittersweet chocolate has 450% more calories than lentil - bittersweet chocolate has 642 calories in 100g and lentil has 116 calories.
Does bittersweet chocolate or lentils have more carbohydrates?
By weight, lentil has 30% fewer carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does bittersweet chocolate or lentils contain more calcium?
Bittersweet chocolate is a rich source of calcium and it has 430% more calcium than lentil - bittersweet chocolate has 101mg of calcium in 100 grams and lentil has 19mg of calcium.
Does bittersweet chocolate or lentils contain more iron?
Both bittersweet chocolate and lentils are high in iron. Bittersweet chocolate has 420% more iron than lentil - bittersweet chocolate has 17.4mg of iron in 100 grams and lentil has 3.3mg of iron.
Does bittersweet chocolate or lentils contain more potassium?
Both bittersweet chocolate and lentils are high in potassium. Bittersweet chocolate has 130% more potassium than lentil - bittersweet chocolate has 830mg of potassium in 100 grams and lentil has 369mg of potassium.