Bittersweet Chocolate vs. Pumpkin Puree
Nutrition comparison of Bittersweet Chocolate and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bittersweet chocolate
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bittersweet chocolate and pumpkin puree:
- Both bittersweet chocolate and pumpkin puree are high in dietary fiber and potassium.
- Bittersweet chocolate has more lutein + zeaxanthin than pumpkin puree, however, pumpkin puree contains more beta-carotene and alpha-carotene than bittersweet chocolate.
- Bittersweet chocolate has more thiamin, niacin and folate, however, pumpkin puree contains more pantothenic acid.
- Bittersweet chocolate is an excellent source of calcium, iron and protein.
- Pumpkin puree has 72% less carbohydrates than bittersweet chocolate.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Bittersweet Chocolate (Baking chocolate, unsweetened, squares) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bittersweet chocolate is high in calories and pumpkin puree has 95% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories per 100 grams and pumpkin puree has 34 calories.
For macronutrient ratios, bittersweet chocolate is much lighter in carbs, much heavier in fat and similar to pumpkin puree for protein. Bittersweet chocolate has a macronutrient ratio of 9:18:73 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bittersweet Chocolate | Pumpkin Puree | |
|---|---|---|
| Protein | 9% | 11% |
| Carbohydrates | 18% | 82% |
| Fat | 73% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree has 72% less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and pumpkin puree has 8.1g of carbohydrates.
dietary fiber
Both bittersweet chocolate and pumpkin puree are high in dietary fiber. Bittersweet chocolate has 472% more dietary fiber than pumpkin puree - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and pumpkin puree has 2.9g of dietary fiber.
sugar
Bittersweet chocolate and pumpkin puree contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and pumpkin puree has 3.3g of sugar.
Protein
protein
Bittersweet chocolate is an excellent source of protein and it has 12 times more protein than pumpkin puree - bittersweet chocolate has 14.3g of protein per 100 grams and pumpkin puree has 1.1g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and pumpkin puree has 100% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and pumpkin puree has 0.15g of saturated fat.
cholesterol
Both bittersweet chocolate and pumpkin puree are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and pumpkin puree does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin puree has more Vitamin C than bittersweet chocolate - pumpkin puree has 4.2mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than bittersweet chocolate - pumpkin puree has 778ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate and pumpkin puree contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and pumpkin puree has 1.1mg of Vitamin E.
Vitamin K
Bittersweet chocolate and pumpkin puree contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and pumpkin puree has 16ug of Vitamin K.
The B Vitamins
Bittersweet chocolate has more thiamin, niacin and folate, however, pumpkin puree contains more pantothenic acid. Both bittersweet chocolate and pumpkin puree contain significant amounts of riboflavin and Vitamin B6.
| Bittersweet Chocolate | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.147 MG | 0.024 MG |
| Riboflavin | 0.1 MG | 0.054 MG |
| Niacin | 1.355 MG | 0.367 MG |
| Pantothenic acid | 0.168 MG | 0.4 MG |
| Vitamin B6 | 0.027 MG | 0.056 MG |
| Folate | 28 UG | 12 UG |
Minerals
calcium
Bittersweet chocolate is an excellent source of calcium and it has 288% more calcium than pumpkin puree - bittersweet chocolate has 101mg of calcium per 100 grams and pumpkin puree has 26mg of calcium.
iron
Bittersweet chocolate is an excellent source of iron and it has 11 times more iron than pumpkin puree - bittersweet chocolate has 17.4mg of iron per 100 grams and pumpkin puree has 1.4mg of iron.
potassium
Both bittersweet chocolate and pumpkin puree are high in potassium. Bittersweet chocolate has 303% more potassium than pumpkin puree - bittersweet chocolate has 830mg of potassium per 100 grams and pumpkin puree has 206mg 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 has more lutein + zeaxanthin than pumpkin puree per 100 grams, however, pumpkin puree contains more beta-carotene and alpha-carotene than bittersweet chocolate per 100 grams.
| Bittersweet Chocolate | Pumpkin Puree | |
|---|---|---|
| lutein + zeaxanthin | 38 UG | ~ |
| beta-carotene | ~ | 6940 UG |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bittersweet chocolate has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Bittersweet Chocolate | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.117 G | 0.008 G |
| Total | 0.117 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, bittersweet chocolate has more linoleic acid than pumpkin puree per 100 grams.
| Bittersweet Chocolate | Pumpkin Puree | |
|---|---|---|
| other omega 6 | 0.553 G | ~ |
| linoleic acid | 1.435 G | 0.007 G |
| Total | 1.988 G | 0.007 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 Pumpkin Puree (Pumpkin, canned, without salt) .
Bittersweet Chocolate g
()
|
Daily Values (%) |
Pumpkin Puree g
()
|
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|---|---|---|---|---|---|---|---|
| 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 pumpkin puree contain more calories in 100 grams?Bittersweet chocolate is high in calories and pumpkin puree has 100% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories in 100g and pumpkin puree has 34 calories.
Does bittersweet chocolate or pumpkin puree have more carbohydrates?
By weight, pumpkin puree has 70% fewer carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of carbs for 100g and pumpkin puree has 8.1g of carbohydrates.
Does bittersweet chocolate or pumpkin puree contain more calcium?
Bittersweet chocolate is a rich source of calcium and it has 290% more calcium than pumpkin puree - bittersweet chocolate has 101mg of calcium in 100 grams and pumpkin puree has 26mg of calcium.
Does bittersweet chocolate or pumpkin puree contain more iron?
Bittersweet chocolate is an abundant source of iron and it has 11 times more iron than pumpkin puree - bittersweet chocolate has 17.4mg of iron in 100 grams and pumpkin puree has 1.4mg of iron.
Does bittersweet chocolate or pumpkin puree contain more potassium?
Both bittersweet chocolate and pumpkin puree are high in potassium. Bittersweet chocolate has 300% more potassium than pumpkin puree - bittersweet chocolate has 830mg of potassium in 100 grams and pumpkin puree has 206mg of potassium.