Milk vs. Bittersweet Chocolate
Nutrition comparison of Milk and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and bittersweet chocolate:
- Both bittersweet chocolate and milk are high in calcium.
- Bittersweet chocolate has 4.5 times less sugar than milk.
- Bittersweet chocolate has more thiamin, niacin and folate, however, milk contains more pantothenic acid and Vitamin B12.
- Bittersweet chocolate is an excellent source of dietary fiber, iron, potassium and protein.
- Milk has signficantly less carbohydrates than bittersweet chocolate.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 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 milk has 92% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is heavier in protein, heavier in carbs and much lighter in fat compared to bittersweet chocolate per calorie. Milk has a macronutrient ratio of 27:38:35 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Bittersweet Chocolate | |
|---|---|---|
| Protein | 27% | 9% |
| Carbohydrates | 38% | 18% |
| Fat | 35% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Milk has signficantly less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
dietary fiber
Bittersweet chocolate is an excellent source of dietary fiber and it has more dietary fiber than milk - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Bittersweet chocolate has 4.5 times less sugar than milk - bittersweet chocolate has 0.91g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Bittersweet chocolate is an excellent source of protein and it has 334% more protein than milk - bittersweet chocolate has 14.3g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and milk has 96% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and bittersweet chocolate are low in trans fat - milk has 0.09g of trans fat per 100 grams and bittersweet chocolate does not contain significant amounts.
cholesterol
Both bittersweet chocolate and milk are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and milk has 8mg of cholesterol.
Vitamins
Vitamin C
Milk and bittersweet chocolate contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin A
Milk has more Vitamin A than bittersweet chocolate - milk has 55ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than bittersweet chocolate - milk has 49iu of Vitamin D per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate and milk contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Bittersweet chocolate and milk contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Bittersweet chocolate has more thiamin, niacin and folate, however, milk contains more pantothenic acid and Vitamin B12. Both milk and bittersweet chocolate contain significant amounts of riboflavin and Vitamin B6.
| Milk | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.039 MG | 0.147 MG |
| Riboflavin | 0.185 MG | 0.1 MG |
| Niacin | 0.092 MG | 1.355 MG |
| Pantothenic acid | 0.356 MG | 0.168 MG |
| Vitamin B6 | 0.038 MG | 0.027 MG |
| Folate | 5 UG | 28 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Both bittersweet chocolate and milk are high in calcium. Milk has 19% more calcium than bittersweet chocolate - bittersweet chocolate has 101mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Bittersweet chocolate is an excellent source of iron and it has 869 times more iron than milk - bittersweet chocolate has 17.4mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Bittersweet chocolate is an excellent source of potassium and it has 493% more potassium than milk - bittersweet chocolate has 830mg of potassium per 100 grams and milk has 140mg 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,
| Milk | Bittersweet Chocolate | |
|---|---|---|
| beta-carotene | 4 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 milk per 100 grams.
| Milk | 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 milk per 100 grams.
| Milk | Bittersweet Chocolate | |
|---|---|---|
| other omega 6 | 0.004 G | 0.553 G |
| linoleic acid | 0.062 G | 1.435 G |
| Total | 0.066 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Milk 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 milk contain more calories in 100 grams?Bittersweet chocolate is high in calories and milk has 90% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories in 100g and milk has 50 calories.
Does bittersweet chocolate or milk have more carbohydrates?
By weight, milk has signficantly fewer carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of carbs for 100g and milk has 4.8g of carbohydrates.
Does bittersweet chocolate or milk contain more calcium?
Both bittersweet chocolate and milk are high in calcium. Milk has 20% more calcium than bittersweet chocolate - bittersweet chocolate has 101mg of calcium in 100 grams and milk has 120mg of calcium.
Does bittersweet chocolate or milk contain more iron?
Bittersweet chocolate is an abundant source of iron and it has 869 times more iron than milk - bittersweet chocolate has 17.4mg of iron in 100 grams and milk has 0.02mg of iron.
Does bittersweet chocolate or milk contain more potassium?
Bittersweet chocolate is a rich source of potassium and it has 490% more potassium than milk - bittersweet chocolate has 830mg of potassium in 100 grams and milk has 140mg of potassium.