Bittersweet Chocolate vs. Russet Potato
Nutrition comparison of Bittersweet Chocolate and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bittersweet chocolate
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bittersweet chocolate and russet potato:
- Both bittersweet chocolate and russet potato are high in potassium.
- Bittersweet chocolate has more riboflavin, however, russet potato contains more Vitamin B6.
- Bittersweet chocolate is an excellent source of calcium, dietary fiber, iron and protein.
USDA sources for nutritional information: Bittersweet Chocolate (Baking chocolate, unsweetened, squares) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bittersweet chocolate is high in calories and russet potato has 88% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, bittersweet chocolate is much lighter in carbs, much heavier in fat and similar to russet potato for protein. Bittersweet chocolate has a macronutrient ratio of 9:18:73 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bittersweet Chocolate | Russet Potato | |
|---|---|---|
| Protein | 9% | 11% |
| Carbohydrates | 18% | 89% |
| Fat | 73% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Russet potato has 36% less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Bittersweet chocolate is an excellent source of dietary fiber and it has 11 times more dietary fiber than russet potato - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Bittersweet chocolate and russet potato contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Bittersweet chocolate is an excellent source of protein and it has 569% more protein than russet potato - bittersweet chocolate has 14.3g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and russet potato has 100% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
cholesterol
Both bittersweet chocolate and russet potato are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and russet potato does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has more Vitamin C than bittersweet chocolate - russet potato has 5.7mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin A
Russet potato and bittersweet chocolate contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate and russet potato contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Bittersweet chocolate and russet potato contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Bittersweet chocolate has more riboflavin, however, russet potato contains more Vitamin B6. Both bittersweet chocolate and russet potato contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Bittersweet Chocolate | Russet Potato | |
|---|---|---|
| Thiamin | 0.147 MG | 0.082 MG |
| Riboflavin | 0.1 MG | 0.033 MG |
| Niacin | 1.355 MG | 1.035 MG |
| Pantothenic acid | 0.168 MG | 0.301 MG |
| Vitamin B6 | 0.027 MG | 0.345 MG |
| Folate | 28 UG | 14 UG |
Minerals
calcium
Bittersweet chocolate is an excellent source of calcium and it has 677% more calcium than russet potato - bittersweet chocolate has 101mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Bittersweet chocolate is an excellent source of iron and it has 19 times more iron than russet potato - bittersweet chocolate has 17.4mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both bittersweet chocolate and russet potato are high in potassium. Bittersweet chocolate has 99% more potassium than russet potato - bittersweet chocolate has 830mg of potassium per 100 grams and russet potato has 417mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bittersweet chocolate has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Bittersweet Chocolate | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.117 G | 0.01 G |
| Total | 0.117 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, bittersweet chocolate has more linoleic acid than russet potato per 100 grams.
| Bittersweet Chocolate | Russet Potato | |
|---|---|---|
| other omega 6 | 0.553 G | ~ |
| linoleic acid | 1.435 G | 0.032 G |
| Total | 1.988 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Bittersweet Chocolate g
()
|
Daily Values (%) |
Russet Potato 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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 russet potato contain more calories in 100 grams?Bittersweet chocolate is high in calories and russet potato has 90% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories in 100g and russet potato has 79 calories.
Does bittersweet chocolate or russet potato have more carbohydrates?
By weight, russet potato has 40% fewer carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does bittersweet chocolate or russet potato contain more calcium?
Bittersweet chocolate is a rich source of calcium and it has 680% more calcium than russet potato - bittersweet chocolate has 101mg of calcium in 100 grams and russet potato has 13mg of calcium.
Does bittersweet chocolate or russet potato contain more iron?
Bittersweet chocolate is an abundant source of iron and it has 19 times more iron than russet potato - bittersweet chocolate has 17.4mg of iron in 100 grams and russet potato has 0.86mg of iron.
Does bittersweet chocolate or russet potato contain more potassium?
Both bittersweet chocolate and russet potato are high in potassium. Bittersweet chocolate has 100% more potassium than russet potato - bittersweet chocolate has 830mg of potassium in 100 grams and russet potato has 417mg of potassium.