Mango Juice vs. Bittersweet Chocolate
Nutrition comparison of Mango Juice and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango juice
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango juice and bittersweet chocolate:
- Bittersweet chocolate has 12.6 times less sugar than mango juice.
- Bittersweet chocolate has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Bittersweet chocolate is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Mango juice has 54% less carbohydrates than bittersweet chocolate.
- Mango juice has more beta-carotene than bittersweet chocolate, however, bittersweet chocolate contains more lutein + zeaxanthin than mango juice.
- Mango juice is a great source of Vitamin C.
USDA sources for nutritional information: Mango Juice (Mango nectar, canned) 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 mango juice has 92% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories per 100 grams and mango juice has 51 calories.
For macronutrient ratios, mango juice is lighter in protein, much heavier in carbs and much lighter in fat compared to bittersweet chocolate per calorie. Mango juice has a macronutrient ratio of 1:98:1 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango Juice | Bittersweet Chocolate | |
|---|---|---|
| Protein | 1% | 9% |
| Carbohydrates | 98% | 18% |
| Fat | 1% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Mango juice has 54% less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and mango juice has 13.1g of carbohydrates.
dietary fiber
Bittersweet chocolate is an excellent source of dietary fiber and it has 54 times more dietary fiber than mango juice - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and mango juice has 0.3g of dietary fiber.
sugar
Bittersweet chocolate has 12.6 times less sugar than mango juice - bittersweet chocolate has 0.91g of sugar per 100 grams and mango juice has 12.5g of sugar.
Protein
protein
Bittersweet chocolate is an excellent source of protein and it has 129 times more protein than mango juice - bittersweet chocolate has 14.3g of protein per 100 grams and mango juice has 0.11g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and mango juice has 100% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and mango juice has 0.01g of saturated fat.
cholesterol
Both bittersweet chocolate and mango juice are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and mango juice does not contain significant amounts.
Vitamins
Vitamin C
Mango juice is a great source of Vitamin C and it has more Vitamin C than bittersweet chocolate - mango juice has 15.2mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin A
Mango juice has more Vitamin A than bittersweet chocolate - mango juice has 35ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate and mango juice contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and mango juice has 0.21mg of Vitamin E.
Vitamin K
Bittersweet chocolate and mango juice contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and mango juice has 0.8ug of Vitamin K.
The B Vitamins
Bittersweet chocolate has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both mango juice and bittersweet chocolate contain significant amounts of Vitamin B6.
| Mango Juice | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.003 MG | 0.147 MG |
| Riboflavin | 0.003 MG | 0.1 MG |
| Niacin | 0.08 MG | 1.355 MG |
| Pantothenic acid | 0.07 MG | 0.168 MG |
| Vitamin B6 | 0.015 MG | 0.027 MG |
| Folate | 7 UG | 28 UG |
Minerals
calcium
Bittersweet chocolate is an excellent source of calcium and it has 494% more calcium than mango juice - bittersweet chocolate has 101mg of calcium per 100 grams and mango juice has 17mg of calcium.
iron
Bittersweet chocolate is an excellent source of iron and it has 47 times more iron than mango juice - bittersweet chocolate has 17.4mg of iron per 100 grams and mango juice has 0.36mg of iron.
potassium
Bittersweet chocolate is an excellent source of potassium and it has 33 times more potassium than mango juice - bittersweet chocolate has 830mg of potassium per 100 grams and mango juice has 24mg 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, mango juice has more beta-carotene than bittersweet chocolate per 100 grams, however, bittersweet chocolate contains more lutein + zeaxanthin than mango juice per 100 grams.
| Mango Juice | Bittersweet Chocolate | |
|---|---|---|
| beta-carotene | 402 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 mango juice per 100 grams.
| Mango Juice | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.117 G |
| Total | 0.008 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, bittersweet chocolate has more linoleic acid than mango juice per 100 grams.
| Mango Juice | Bittersweet Chocolate | |
|---|---|---|
| linoleic acid | 0.003 G | 1.435 G |
| other omega 6 | ~ | 0.553 G |
| Total | 0.003 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: Mango Juice (Mango nectar, canned) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Mango Juice 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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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 mango juice contain more calories in 100 grams?Bittersweet chocolate is high in calories and mango juice has 90% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories in 100g and mango juice has 51 calories.
Does bittersweet chocolate or mango juice have more carbohydrates?
By weight, mango juice has 50% fewer carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of carbs for 100g and mango juice has 13.1g of carbohydrates.
Does bittersweet chocolate or mango juice contain more calcium?
Bittersweet chocolate is a rich source of calcium and it has 490% more calcium than mango juice - bittersweet chocolate has 101mg of calcium in 100 grams and mango juice has 17mg of calcium.
Does bittersweet chocolate or mango juice contain more iron?
Bittersweet chocolate is an abundant source of iron and it has 47 times more iron than mango juice - bittersweet chocolate has 17.4mg of iron in 100 grams and mango juice has 0.36mg of iron.
Does bittersweet chocolate or mango juice contain more potassium?
Bittersweet chocolate is a rich source of potassium and it has 33 times more potassium than mango juice - bittersweet chocolate has 830mg of potassium in 100 grams and mango juice has 24mg of potassium.