Walnut vs. Bittersweet Chocolate
Nutrition comparison of Walnut and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and bittersweet chocolate:
- Both bittersweet chocolate and walnut are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Walnut has 52% less carbohydrates than bittersweet chocolate.
- Walnut has more thiamin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bittersweet chocolate and walnut are high in calories. Bittersweet chocolate is very similar to bittersweet chocolate for calories - bittersweet chocolate has 642 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, walnut is lighter in carbs, heavier in fat and similar to bittersweet chocolate for protein. Walnut has a macronutrient ratio of 9:8:84 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Bittersweet Chocolate | |
|---|---|---|
| Protein | 9% | 9% |
| Carbohydrates | 8% | 18% |
| Fat | 84% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut has 52% less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both bittersweet chocolate and walnut are high in dietary fiber. Bittersweet chocolate has 148% more dietary fiber than walnut - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Bittersweet chocolate and walnut contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Both bittersweet chocolate and walnut are high in protein. Bittersweet chocolate is very similar to bittersweet chocolate for protein - bittersweet chocolate has 14.3g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Both bittersweet chocolate and walnut are high in saturated fat. Bittersweet chocolate has 427% more saturated fat than walnut - bittersweet chocolate has 32.3g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
cholesterol
Both bittersweet chocolate and walnut are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut has more Vitamin C than bittersweet chocolate - walnut has 1.3mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin A
Walnut and bittersweet chocolate contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate and walnut contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Bittersweet chocolate and walnut contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, pantothenic acid, Vitamin B6 and folate. Both walnut and bittersweet chocolate contain significant amounts of riboflavin and niacin.
| Walnut | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.341 MG | 0.147 MG |
| Riboflavin | 0.15 MG | 0.1 MG |
| Niacin | 1.125 MG | 1.355 MG |
| Pantothenic acid | 0.57 MG | 0.168 MG |
| Vitamin B6 | 0.537 MG | 0.027 MG |
| Folate | 98 UG | 28 UG |
Minerals
calcium
Both bittersweet chocolate and walnut are high in calcium. Bittersweet chocolate is very similar to walnut for calcium - bittersweet chocolate has 101mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Both bittersweet chocolate and walnut are high in iron. Bittersweet chocolate has 498% more iron than walnut - bittersweet chocolate has 17.4mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both bittersweet chocolate and walnut are high in potassium. Bittersweet chocolate has 88% more potassium than walnut - bittersweet chocolate has 830mg of potassium per 100 grams and walnut has 441mg 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,
| Walnut | Bittersweet Chocolate | |
|---|---|---|
| beta-carotene | 12 UG | ~ |
| lutein + zeaxanthin | 9 UG | 38 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than bittersweet chocolate per 100 grams.
| Walnut | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.117 G |
| Total | 9.08 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than bittersweet chocolate per 100 grams.
| Walnut | Bittersweet Chocolate | |
|---|---|---|
| other omega 6 | 0.063 G | 0.553 G |
| linoleic acid | 38.093 G | 1.435 G |
| Total | 38.156 G | 1.988 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 Walnut or Bittersweet Chocolate .
Note: The specific food items compared are: Walnut (Nuts, walnuts, english) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Walnut g
()
|
Daily Values (%) |
Bittersweet Chocolate g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| 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% |
|
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% |
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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% |
|
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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| 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 walnut contain more calories in 100 grams?Both bittersweet chocolate and walnut are high in calories. Bittersweet chocolate is quite similar to bittersweet chocolate for calories - bittersweet chocolate has 642 calories in 100g and walnut has 654 calories.
Does bittersweet chocolate or walnut contain more calcium?
Both bittersweet chocolate and walnut are high in calcium. Bittersweet chocolate is very similar to walnut for calcium - bittersweet chocolate has 101mg of calcium in 100 grams and walnut has 98mg of calcium.
Does bittersweet chocolate or walnut contain more iron?
Both bittersweet chocolate and walnut are high in iron. Bittersweet chocolate has 500% more iron than walnut - bittersweet chocolate has 17.4mg of iron in 100 grams and walnut has 2.9mg of iron.
Does bittersweet chocolate or walnut contain more potassium?
Both bittersweet chocolate and walnut are high in potassium. Bittersweet chocolate has 90% more potassium than walnut - bittersweet chocolate has 830mg of potassium in 100 grams and walnut has 441mg of potassium.