Oatmeal vs. Bittersweet Chocolate
Nutrition comparison of Oatmeal and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and bittersweet chocolate:
- Both bittersweet chocolate and oatmeal are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Oatmeal has more thiamin and Vitamin B6, however, bittersweet chocolate contains more pantothenic acid.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bittersweet chocolate and oatmeal are high in calories. Bittersweet chocolate has 75% more calories than oatmeal - bittersweet chocolate has 642 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, much heavier in carbs and much lighter in fat compared to bittersweet chocolate per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Bittersweet Chocolate | |
|---|---|---|
| Protein | 17% | 9% |
| Carbohydrates | 69% | 18% |
| Fat | 15% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and bittersweet chocolate has 58% less carbohydrates than oatmeal - bittersweet chocolate has 28.4g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both bittersweet chocolate and oatmeal are high in dietary fiber. Bittersweet chocolate has 69% more dietary fiber than oatmeal - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Bittersweet chocolate and oatmeal contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Both bittersweet chocolate and oatmeal are high in protein. Oatmeal has 12% more protein than bittersweet chocolate - bittersweet chocolate has 14.3g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and oatmeal has 97% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
cholesterol
Both bittersweet chocolate and oatmeal are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and oatmeal does not contain significant amounts.
Vitamins
Vitamin E
Bittersweet chocolate and oatmeal contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Bittersweet chocolate has more Vitamin K than oatmeal - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin and Vitamin B6, however, bittersweet chocolate contains more pantothenic acid. Both oatmeal and bittersweet chocolate contain significant amounts of riboflavin, niacin and folate.
| Oatmeal | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.73 MG | 0.147 MG |
| Riboflavin | 0.14 MG | 0.1 MG |
| Niacin | 0.78 MG | 1.355 MG |
| Pantothenic acid | ~ | 0.168 MG |
| Vitamin B6 | 0.12 MG | 0.027 MG |
| Folate | 32 UG | 28 UG |
Minerals
calcium
Both bittersweet chocolate and oatmeal are high in calcium. Bittersweet chocolate has 94% more calcium than oatmeal - bittersweet chocolate has 101mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Both bittersweet chocolate and oatmeal are high in iron. Bittersweet chocolate has 314% more iron than oatmeal - bittersweet chocolate has 17.4mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both bittersweet chocolate and oatmeal are high in potassium. Bittersweet chocolate has 137% more potassium than oatmeal - bittersweet chocolate has 830mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Oatmeal g
()
|
Daily Values (%) |
Bittersweet Chocolate g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
|
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 % |
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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 % |
|
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 oatmeal contain more calories in 100 grams?Both bittersweet chocolate and oatmeal are high in calories. Bittersweet chocolate has 80% more calories than oatmeal - bittersweet chocolate has 642 calories in 100g and oatmeal has 367 calories.
Does bittersweet chocolate or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and bittersweet chocolate has 60% fewer carbohydrates than oatmeal - bittersweet chocolate has 28.4g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does bittersweet chocolate or oatmeal contain more calcium?
Both bittersweet chocolate and oatmeal are high in calcium. Bittersweet chocolate has 90% more calcium than oatmeal - bittersweet chocolate has 101mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does bittersweet chocolate or oatmeal contain more iron?
Both bittersweet chocolate and oatmeal are high in iron. Bittersweet chocolate has 310% more iron than oatmeal - bittersweet chocolate has 17.4mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does bittersweet chocolate or oatmeal contain more potassium?
Both bittersweet chocolate and oatmeal are high in potassium. Bittersweet chocolate has 140% more potassium than oatmeal - bittersweet chocolate has 830mg of potassium in 100 grams and oatmeal has 350mg of potassium.