Oats vs. Bittersweet Chocolate
Nutrition comparison of Oats and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and bittersweet chocolate:
- Both bittersweet chocolate and oats are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Oat has more thiamin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bittersweet chocolate and oats are high in calories. Bittersweet chocolate has 65% more calories than oat - bittersweet chocolate has 642 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is heavier in protein, much heavier in carbs and much lighter in fat compared to bittersweet chocolate per calorie. Oats has a macronutrient ratio of 17:67:16 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Bittersweet Chocolate | |
|---|---|---|
| Protein | 17% | 9% |
| Carbohydrates | 67% | 18% |
| Fat | 16% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and bittersweet chocolate has 57% less carbohydrates than oat - bittersweet chocolate has 28.4g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Both bittersweet chocolate and oats are high in dietary fiber. Bittersweet chocolate has 57% more dietary fiber than oat - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Bittersweet chocolate and oats contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both bittersweet chocolate and oats are high in protein. Oat has 18% more protein than bittersweet chocolate - bittersweet chocolate has 14.3g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and oat has 96% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
cholesterol
Both bittersweet chocolate and oats are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin E
Bittersweet chocolate has more Vitamin E than oat - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Bittersweet chocolate has more Vitamin K than oat - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, pantothenic acid and Vitamin B6. Both oats and bittersweet chocolate contain significant amounts of riboflavin, niacin and folate.
| Oats | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.763 MG | 0.147 MG |
| Riboflavin | 0.139 MG | 0.1 MG |
| Niacin | 0.961 MG | 1.355 MG |
| Pantothenic acid | 1.349 MG | 0.168 MG |
| Vitamin B6 | 0.119 MG | 0.027 MG |
| Folate | 56 UG | 28 UG |
Minerals
calcium
Both bittersweet chocolate and oats are high in calcium. Bittersweet chocolate has 87% more calcium than oat - bittersweet chocolate has 101mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Both bittersweet chocolate and oats are high in iron. Bittersweet chocolate has 269% more iron than oat - bittersweet chocolate has 17.4mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Both bittersweet chocolate and oats are high in potassium. Bittersweet chocolate has 93% more potassium than oat - bittersweet chocolate has 830mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and bittersweet chocolate contain significant amounts of alpha linoleic acid (ALA).
| Oats | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.117 G |
| Total | 0.111 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, both oats and bittersweet chocolate contain significant amounts of linoleic acid.
| Oats | Bittersweet Chocolate | |
|---|---|---|
| linoleic acid | 2.424 G | 1.435 G |
| other omega 6 | ~ | 0.553 G |
| Total | 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Oats 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 oats contain more calories in 100 grams?Both bittersweet chocolate and oats are high in calories. Bittersweet chocolate has 70% more calories than oat - bittersweet chocolate has 642 calories in 100g and oat has 389 calories.
Does bittersweet chocolate or oats have more carbohydrates?
By weight, oat is high in carbohydrates and bittersweet chocolate has 60% fewer carbohydrates than oat - bittersweet chocolate has 28.4g of carbs for 100g and oat has 66.3g of carbohydrates.
Does bittersweet chocolate or oats contain more calcium?
Both bittersweet chocolate and oats are high in calcium. Bittersweet chocolate has 90% more calcium than oat - bittersweet chocolate has 101mg of calcium in 100 grams and oat has 54mg of calcium.
Does bittersweet chocolate or oats contain more iron?
Both bittersweet chocolate and oats are high in iron. Bittersweet chocolate has 270% more iron than oat - bittersweet chocolate has 17.4mg of iron in 100 grams and oat has 4.7mg of iron.
Does bittersweet chocolate or oats contain more potassium?
Both bittersweet chocolate and oats are high in potassium. Bittersweet chocolate has 90% more potassium than oat - bittersweet chocolate has 830mg of potassium in 100 grams and oat has 429mg of potassium.