Bittersweet Chocolate vs. Onion
Nutrition comparison of Bittersweet Chocolate and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bittersweet chocolate
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bittersweet chocolate and onion:
- Bittersweet chocolate has more thiamin, riboflavin and niacin, however, onion contains more Vitamin B6.
- Bittersweet chocolate is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Onion has 67% less carbohydrates than bittersweet chocolate.
USDA sources for nutritional information: Bittersweet Chocolate (Baking chocolate, unsweetened, squares) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bittersweet chocolate is high in calories and onion has 94% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories per 100 grams and onion has 40 calories.
For macronutrient ratios, bittersweet chocolate is much lighter in carbs, much heavier in fat and similar to onion for protein. Bittersweet chocolate has a macronutrient ratio of 9:18:73 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bittersweet Chocolate | Onion | |
|---|---|---|
| Protein | 9% | 11% |
| Carbohydrates | 18% | 87% |
| Fat | 73% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Onion has 67% less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and onion has 9.3g of carbohydrates.
dietary fiber
Bittersweet chocolate is an excellent source of dietary fiber and it has 876% more dietary fiber than onion - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and onion has 1.7g of dietary fiber.
sugar
Bittersweet chocolate and onion contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and onion has 4.2g of sugar.
Protein
protein
Bittersweet chocolate is an excellent source of protein and it has 12 times more protein than onion - bittersweet chocolate has 14.3g of protein per 100 grams and onion has 1.1g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and onion has 100% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and onion has 0.04g of saturated fat.
cholesterol
Both bittersweet chocolate and onion are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and onion does not contain significant amounts.
Vitamins
Vitamin C
Onion has more Vitamin C than bittersweet chocolate - onion has 7.4mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin A
Onion and bittersweet chocolate contain similar amounts of Vitamin A - onion has 0.6ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate and onion contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and onion has 0.02mg of Vitamin E.
Vitamin K
Bittersweet chocolate and onion contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and onion has 0.4ug of Vitamin K.
The B Vitamins
Bittersweet chocolate has more thiamin, riboflavin and niacin, however, onion contains more Vitamin B6. Both bittersweet chocolate and onion contain significant amounts of pantothenic acid and folate.
| Bittersweet Chocolate | Onion | |
|---|---|---|
| Thiamin | 0.147 MG | 0.046 MG |
| Riboflavin | 0.1 MG | 0.027 MG |
| Niacin | 1.355 MG | 0.116 MG |
| Pantothenic acid | 0.168 MG | 0.123 MG |
| Vitamin B6 | 0.027 MG | 0.12 MG |
| Folate | 28 UG | 19 UG |
Minerals
calcium
Bittersweet chocolate is an excellent source of calcium and it has 339% more calcium than onion - bittersweet chocolate has 101mg of calcium per 100 grams and onion has 23mg of calcium.
iron
Bittersweet chocolate is an excellent source of iron and it has 81 times more iron than onion - bittersweet chocolate has 17.4mg of iron per 100 grams and onion has 0.21mg of iron.
potassium
Bittersweet chocolate is an excellent source of potassium and it has 468% more potassium than onion - bittersweet chocolate has 830mg of potassium per 100 grams and onion has 146mg 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,
| Bittersweet Chocolate | Onion | |
|---|---|---|
| lutein + zeaxanthin | 38 UG | 4 UG |
| beta-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bittersweet chocolate has more alpha linoleic acid (ALA) than onion per 100 grams.
| Bittersweet Chocolate | Onion | |
|---|---|---|
| alpha linoleic acid | 0.117 G | 0.004 G |
| Total | 0.117 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, bittersweet chocolate has more linoleic acid than onion per 100 grams.
| Bittersweet Chocolate | Onion | |
|---|---|---|
| other omega 6 | 0.553 G | ~ |
| linoleic acid | 1.435 G | 0.013 G |
| Total | 1.988 G | 0.013 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: Bittersweet Chocolate (Baking chocolate, unsweetened, squares) and Onion (Onions, raw) .
Bittersweet Chocolate g
()
|
Daily Values (%) |
Onion 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 onion contain more calories in 100 grams?Bittersweet chocolate is high in calories and onion has 90% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories in 100g and onion has 40 calories.
Does bittersweet chocolate or onion have more carbohydrates?
By weight, onion has 70% fewer carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of carbs for 100g and onion has 9.3g of carbohydrates.
Does bittersweet chocolate or onion contain more calcium?
Bittersweet chocolate is a rich source of calcium and it has 340% more calcium than onion - bittersweet chocolate has 101mg of calcium in 100 grams and onion has 23mg of calcium.
Does bittersweet chocolate or onion contain more iron?
Bittersweet chocolate is an abundant source of iron and it has 81 times more iron than onion - bittersweet chocolate has 17.4mg of iron in 100 grams and onion has 0.21mg of iron.
Does bittersweet chocolate or onion contain more potassium?
Bittersweet chocolate is a rich source of potassium and it has 470% more potassium than onion - bittersweet chocolate has 830mg of potassium in 100 grams and onion has 146mg of potassium.