Bittersweet Chocolate vs. Romaine Lettuce
Nutrition comparison of Bittersweet Chocolate and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bittersweet chocolate
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bittersweet chocolate and romaine lettuce:
- Both bittersweet chocolate and romaine lettuce are high in dietary fiber and potassium.
- Bittersweet chocolate has more niacin, however, romaine lettuce contains more Vitamin B6 and folate.
- Bittersweet chocolate is an excellent source of calcium, iron and protein.
- Romaine lettuce has signficantly less carbohydrates than bittersweet chocolate.
- Romaine lettuce is a great source of Vitamin K.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Bittersweet Chocolate (Baking chocolate, unsweetened, squares) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bittersweet chocolate is high in calories and romaine lettuce has 97% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories per 100 grams and romaine lettuce has 17 calories.
For macronutrient ratios, bittersweet chocolate is lighter in protein, much lighter in carbs and much heavier in fat compared to romaine lettuce per calorie. Bittersweet chocolate has a macronutrient ratio of 9:18:73 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bittersweet Chocolate | Romaine Lettuce | |
|---|---|---|
| Protein | 9% | 26% |
| Carbohydrates | 18% | 65% |
| Fat | 73% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce has signficantly less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and romaine lettuce has 3.3g of carbohydrates.
dietary fiber
Both bittersweet chocolate and romaine lettuce are high in dietary fiber. Bittersweet chocolate has 690% more dietary fiber than romaine lettuce - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and romaine lettuce has 2.1g of dietary fiber.
sugar
Bittersweet chocolate and romaine lettuce contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and romaine lettuce has 1.2g of sugar.
Protein
protein
Bittersweet chocolate is an excellent source of protein and it has 10 times more protein than romaine lettuce - bittersweet chocolate has 14.3g of protein per 100 grams and romaine lettuce has 1.2g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and romaine lettuce has 100% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and romaine lettuce has 0.04g of saturated fat.
cholesterol
Both bittersweet chocolate and romaine lettuce are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and romaine lettuce does not contain significant amounts.
Vitamins
Vitamin C
Romaine lettuce has more Vitamin C than bittersweet chocolate - romaine lettuce has 4mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than bittersweet chocolate - romaine lettuce has 436ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate and romaine lettuce contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and romaine lettuce has 0.13mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 957% more Vitamin K than bittersweet chocolate - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and romaine lettuce has 102.5ug of Vitamin K.
The B Vitamins
Bittersweet chocolate has more niacin, however, romaine lettuce contains more Vitamin B6 and folate. Both bittersweet chocolate and romaine lettuce contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Bittersweet Chocolate | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.147 MG | 0.072 MG |
| Riboflavin | 0.1 MG | 0.067 MG |
| Niacin | 1.355 MG | 0.313 MG |
| Pantothenic acid | 0.168 MG | 0.142 MG |
| Vitamin B6 | 0.027 MG | 0.074 MG |
| Folate | 28 UG | 136 UG |
Minerals
calcium
Bittersweet chocolate is an excellent source of calcium and it has 206% more calcium than romaine lettuce - bittersweet chocolate has 101mg of calcium per 100 grams and romaine lettuce has 33mg of calcium.
iron
Bittersweet chocolate is an excellent source of iron and it has 16 times more iron than romaine lettuce - bittersweet chocolate has 17.4mg of iron per 100 grams and romaine lettuce has 0.97mg of iron.
potassium
Both bittersweet chocolate and romaine lettuce are high in potassium. Bittersweet chocolate has 236% more potassium than romaine lettuce - bittersweet chocolate has 830mg of potassium per 100 grams and romaine lettuce has 247mg 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 | Romaine Lettuce | |
|---|---|---|
| lutein + zeaxanthin | 38 UG | 2312 UG |
| beta-carotene | ~ | 5226 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both bittersweet chocolate and romaine lettuce contain significant amounts of alpha linoleic acid (ALA).
| Bittersweet Chocolate | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.117 G | 0.113 G |
| Total | 0.117 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, bittersweet chocolate has more linoleic acid than romaine lettuce per 100 grams.
| Bittersweet Chocolate | Romaine Lettuce | |
|---|---|---|
| other omega 6 | 0.553 G | ~ |
| linoleic acid | 1.435 G | 0.047 G |
| Total | 1.988 G | 0.047 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 Romaine Lettuce (Lettuce, cos or romaine, raw) .
Bittersweet Chocolate g
()
|
Daily Values (%) |
Romaine Lettuce g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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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% |
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UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does bittersweet chocolate or romaine lettuce contain more calories in 100 grams?Bittersweet chocolate is high in calories and romaine lettuce has 100% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories in 100g and romaine lettuce has 17 calories.
Does bittersweet chocolate or romaine lettuce have more carbohydrates?
By weight, romaine lettuce has signficantly fewer carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of carbs for 100g and romaine lettuce has 3.3g of carbohydrates.
Does bittersweet chocolate or romaine lettuce contain more calcium?
Bittersweet chocolate is a rich source of calcium and it has 210% more calcium than romaine lettuce - bittersweet chocolate has 101mg of calcium in 100 grams and romaine lettuce has 33mg of calcium.
Does bittersweet chocolate or romaine lettuce contain more iron?
Bittersweet chocolate is an abundant source of iron and it has 16 times more iron than romaine lettuce - bittersweet chocolate has 17.4mg of iron in 100 grams and romaine lettuce has 0.97mg of iron.
Does bittersweet chocolate or romaine lettuce contain more potassium?
Both bittersweet chocolate and romaine lettuce are high in potassium. Bittersweet chocolate has 240% more potassium than romaine lettuce - bittersweet chocolate has 830mg of potassium in 100 grams and romaine lettuce has 247mg of potassium.