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.
Detailed nutritional comparison of bittersweet chocolate and pumpkin puree is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Bittersweet Chocolate src
Image of Pumpkin Puree src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Bittersweet Chocolate or Pumpkin Puree .

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

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.