Salmon vs. Bittersweet Chocolate
Nutrition comparison of Salmon and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and bittersweet chocolate:
- Both bittersweet chocolate and salmon are high in calories, potassium and protein.
- Bittersweet chocolate has 22 times less cholesterol than salmon.
- Bittersweet chocolate is an excellent source of calcium, dietary fiber and iron.
- Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, bittersweet chocolate contains more folate.
- Salmon has signficantly less carbohydrates than bittersweet chocolate.
- Salmon is an excellent source of Vitamin D.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bittersweet chocolate and salmon are high in calories. Bittersweet chocolate has 406% more calories than salmon - bittersweet chocolate has 642 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, lighter in carbs and much lighter in fat compared to bittersweet chocolate per calorie. Salmon has a macronutrient ratio of 67:0:33 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Bittersweet Chocolate | |
|---|---|---|
| Protein | 67% | 9% |
| Carbohydrates | ~ | 18% |
| Fat | 33% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has signficantly less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Bittersweet chocolate is an excellent source of dietary fiber and it has more dietary fiber than salmon - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Bittersweet chocolate and salmon contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both bittersweet chocolate and salmon are high in protein. Salmon has 43% more protein than bittersweet chocolate - bittersweet chocolate has 14.3g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and salmon has 97% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and bittersweet chocolate are low in trans fat - salmon has 0.03g of trans fat per 100 grams and bittersweet chocolate does not contain significant amounts.
cholesterol
Bittersweet chocolate has 22 times less cholesterol than salmon - bittersweet chocolate has 2mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Vitamins
Vitamin A
Salmon has more Vitamin A than bittersweet chocolate - salmon has 35ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than bittersweet chocolate - salmon has 435iu of Vitamin D per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate and salmon contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Bittersweet chocolate and salmon contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, bittersweet chocolate contains more folate. Both salmon and bittersweet chocolate contain significant amounts of thiamin and riboflavin.
| Salmon | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.08 MG | 0.147 MG |
| Riboflavin | 0.105 MG | 0.1 MG |
| Niacin | 7.995 MG | 1.355 MG |
| Pantothenic acid | 1.03 MG | 0.168 MG |
| Vitamin B6 | 0.611 MG | 0.027 MG |
| Folate | 4 UG | 28 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Bittersweet chocolate is an excellent source of calcium and it has 13 times more calcium than salmon - bittersweet chocolate has 101mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Bittersweet chocolate is an excellent source of iron and it has 44 times more iron than salmon - bittersweet chocolate has 17.4mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both bittersweet chocolate and salmon are high in potassium. Bittersweet chocolate has 127% more potassium than salmon - bittersweet chocolate has 830mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bittersweet chocolate has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than bittersweet chocolate per 100 grams.
| Salmon | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.117 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, bittersweet chocolate has more linoleic acid than salmon per 100 grams.
| Salmon | Bittersweet Chocolate | |
|---|---|---|
| other omega 6 | 0.006 G | 0.553 G |
| linoleic acid | 0.081 G | 1.435 G |
| Total | 0.087 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: Salmon (Fish, salmon, pink, raw) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Salmon g
()
|
Daily Values (%) |
Bittersweet Chocolate 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
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 % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 salmon contain more calories in 100 grams?Both bittersweet chocolate and salmon are high in calories. Bittersweet chocolate has 410% more calories than salmon - bittersweet chocolate has 642 calories in 100g and salmon has 127 calories.
Is bittersweet chocolate or salmon better for protein?
Both bittersweet chocolate and salmon are high in protein. Salmon has 40% more protein than bittersweet chocolate - bittersweet chocolate has 14.3g of protein per 100 grams and salmon has 20.5g of protein.
Does bittersweet chocolate or salmon contain more calcium?
Bittersweet chocolate is a rich source of calcium and it has 13 times more calcium than salmon - bittersweet chocolate has 101mg of calcium in 100 grams and salmon has 7mg of calcium.
Does bittersweet chocolate or salmon contain more iron?
Bittersweet chocolate is an abundant source of iron and it has 44 times more iron than salmon - bittersweet chocolate has 17.4mg of iron in 100 grams and salmon has 0.38mg of iron.
Does bittersweet chocolate or salmon contain more potassium?
Both bittersweet chocolate and salmon are high in potassium. Bittersweet chocolate has 130% more potassium than salmon - bittersweet chocolate has 830mg of potassium in 100 grams and salmon has 366mg of potassium.