Peanut Butter vs. Bittersweet Chocolate
Nutrition comparison of Peanut Butter and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and bittersweet chocolate:
- Both bittersweet chocolate and peanut butter are high in calcium, calories, dietary fiber, potassium, protein and saturated fat.
- Bittersweet chocolate has 8.2 times less sugar than peanut butter.
- Bittersweet chocolate is an excellent source of iron.
- Peanut butter has more niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut butter has signficantly more Vitamin E than bittersweet chocolate.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bittersweet chocolate and peanut butter are high in calories. Bittersweet chocolate has a little more calories (9%) than peanut butter by weight - bittersweet chocolate has 642 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is heavier in protein, lighter in carbs and similar to bittersweet chocolate for fat. Peanut butter has a macronutrient ratio of 15:14:71 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Bittersweet Chocolate | |
|---|---|---|
| Protein | 15% | 9% |
| Carbohydrates | 14% | 18% |
| Fat | 71% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut butter has 24% less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both bittersweet chocolate and peanut butter are high in dietary fiber. Bittersweet chocolate has 108% more dietary fiber than peanut butter - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Bittersweet chocolate has 8.2 times less sugar than peanut butter - bittersweet chocolate has 0.91g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Both bittersweet chocolate and peanut butter are high in protein. Peanut butter has 68% more protein than bittersweet chocolate - bittersweet chocolate has 14.3g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Both bittersweet chocolate and peanut butter are high in saturated fat. Bittersweet chocolate has 324% more saturated fat than peanut butter - bittersweet chocolate has 32.3g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
cholesterol
Both bittersweet chocolate and peanut butter are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and peanut butter does not contain significant amounts.
Vitamins
Vitamin E
Peanut butter has signficantly more Vitamin E than bittersweet chocolate - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Bittersweet chocolate and peanut butter contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Peanut butter has more niacin, pantothenic acid, Vitamin B6 and folate. Both peanut butter and bittersweet chocolate contain significant amounts of thiamin and riboflavin.
| Peanut Butter | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.106 MG | 0.147 MG |
| Riboflavin | 0.111 MG | 0.1 MG |
| Niacin | 13.696 MG | 1.355 MG |
| Pantothenic acid | 1.118 MG | 0.168 MG |
| Vitamin B6 | 0.418 MG | 0.027 MG |
| Folate | 92 UG | 28 UG |
Minerals
calcium
Both bittersweet chocolate and peanut butter are high in calcium. Bittersweet chocolate has 124% more calcium than peanut butter - bittersweet chocolate has 101mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Bittersweet chocolate is an excellent source of iron and it has 816% more iron than peanut butter - bittersweet chocolate has 17.4mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both bittersweet chocolate and peanut butter are high in potassium. Bittersweet chocolate has 11% more potassium than peanut butter - bittersweet chocolate has 830mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both peanut butter and bittersweet chocolate contain significant amounts of alpha linoleic acid (ALA).
| Peanut Butter | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.117 G |
| Total | 0.078 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than bittersweet chocolate per 100 grams.
| Peanut Butter | Bittersweet Chocolate | |
|---|---|---|
| other omega 6 | 0.64 G | 0.553 G |
| linoleic acid | 13.854 G | 1.435 G |
| Total | 14.494 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: Peanut Butter (Peanut butter, chunk style, with salt) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Peanut Butter 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 peanut butter contain more calories in 100 grams?Both bittersweet chocolate and peanut butter are high in calories. Bittersweet chocolate has a little more calories ( 10%) than peanut butter by weight - bittersweet chocolate has 642 calories in 100g and peanut butter has 589 calories.
Does bittersweet chocolate or peanut butter contain more calcium?
Both bittersweet chocolate and peanut butter are high in calcium. Bittersweet chocolate has 120% more calcium than peanut butter - bittersweet chocolate has 101mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does bittersweet chocolate or peanut butter contain more iron?
Bittersweet chocolate is an abundant source of iron and it has 820% more iron than peanut butter - bittersweet chocolate has 17.4mg of iron in 100 grams and peanut butter has 1.9mg of iron.
Does bittersweet chocolate or peanut butter contain more potassium?
Both bittersweet chocolate and peanut butter are high in potassium. Bittersweet chocolate has 10% more potassium than peanut butter - bittersweet chocolate has 830mg of potassium in 100 grams and peanut butter has 745mg of potassium.