Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and bittersweet chocolate:
Both bittersweet chocolate and pasta are high in calories. Bittersweet chocolate has 73% more calories than pasta - bittersweet chocolate has 642 calories per 100 grams and pasta has 371 calories.
For macronutrient ratios, pasta is heavier in protein, much heavier in carbs and much lighter in fat compared to bittersweet chocolate per calorie. Pasta has a macronutrient ratio of 14:82:4 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Pasta | Bittersweet Chocolate | |
---|---|---|
Protein | 14% | 9% |
Carbohydrates | 82% | 18% |
Fat | 4% | 73% |
Alcohol | ~ | ~ |
Pasta is high in carbohydrates and bittersweet chocolate has 62% less carbohydrates than pasta - bittersweet chocolate has 28.4g of total carbs per 100 grams and pasta has 74.7g of carbohydrates.
Both bittersweet chocolate and pasta are high in dietary fiber. Bittersweet chocolate has 419% more dietary fiber than pasta - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and pasta has 3.2g of dietary fiber.
Bittersweet chocolate and pasta contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and pasta has 2.7g of sugar.
Both bittersweet chocolate and pasta are high in protein. Bittersweet chocolate has a little more protein (10%) than pasta by weight - bittersweet chocolate has 14.3g of protein per 100 grams and pasta has 13g of protein.
Bittersweet chocolate is high in saturated fat and pasta has 99% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and pasta has 0.28g of saturated fat.
Both bittersweet chocolate and pasta are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and pasta does not contain significant amounts.
Bittersweet chocolate and pasta contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and pasta has 0.11mg of Vitamin E.
Bittersweet chocolate and pasta contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and pasta has 0.1ug of Vitamin K.
Pasta has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Pasta | Bittersweet Chocolate | |
---|---|---|
Thiamin | 0.891 MG | 0.147 MG |
Riboflavin | 0.4 MG | 0.1 MG |
Niacin | 7.177 MG | 1.355 MG |
Pantothenic acid | 0.431 MG | 0.168 MG |
Vitamin B6 | 0.142 MG | 0.027 MG |
Folate | 237 UG | 28 UG |
Bittersweet chocolate is an excellent source of calcium and it has 381% more calcium than pasta - bittersweet chocolate has 101mg of calcium per 100 grams and pasta has 21mg of calcium.
Both bittersweet chocolate and pasta are high in iron. Bittersweet chocolate has 427% more iron than pasta - bittersweet chocolate has 17.4mg of iron per 100 grams and pasta has 3.3mg of iron.
Both bittersweet chocolate and pasta are high in potassium. Bittersweet chocolate has 272% more potassium than pasta - bittersweet chocolate has 830mg of potassium per 100 grams and pasta has 223mg of potassium.
For omega-3 fatty acids, bittersweet chocolate has more alpha linoleic acid (ALA) than pasta per 100 grams.
Pasta | Bittersweet Chocolate | |
---|---|---|
alpha linoleic acid | 0.024 G | 0.117 G |
Total | 0.024 G | 0.117 G |
Comparing omega-6 fatty acids, bittersweet chocolate has more linoleic acid than pasta per 100 grams.
Pasta | Bittersweet Chocolate | |
---|---|---|
linoleic acid | 0.54 G | 1.435 G |
other omega 6 | ~ | 0.553 G |
Total | 0.54 G | 1.988 G |
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: Pasta (Pasta, dry, enriched) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Pasta g
()
|
Daily Values (%) |
Bittersweet Chocolate g
()
|
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KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
G % |
|
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 % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
MG % |
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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 % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
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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 % |
|
5% | Vitamin K | 5% |
|
UG % | |
G % |
|
5% | protein | 5% |
|
G % | |
UG % |
|
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 % |
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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 % |
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5% | selenium | 5% |
|
UG % | |
MG % |
|
5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||