Avocado vs. Bittersweet Chocolate
Nutrition comparison of Avocado and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and bittersweet chocolate:
- Both bittersweet chocolate and avocado are high in calories, dietary fiber and potassium.
- Avocado has 70% less carbohydrates than bittersweet chocolate.
- Avocado has more pantothenic acid, Vitamin B6 and folate.
- Avocado has signficantly more Vitamin C than bittersweet chocolate.
- Bittersweet chocolate is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bittersweet chocolate and avocado are high in calories. Bittersweet chocolate has 284% more calories than avocado - bittersweet chocolate has 642 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is lighter in protein, heavier in fat and similar to bittersweet chocolate for carbs. Avocado has a macronutrient ratio of 4:19:77 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Bittersweet Chocolate | |
|---|---|---|
| Protein | 4% | 9% |
| Carbohydrates | 19% | 18% |
| Fat | 77% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 70% less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both bittersweet chocolate and avocado are high in dietary fiber. Bittersweet chocolate has 144% more dietary fiber than avocado - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Bittersweet chocolate and avocado contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Bittersweet chocolate is an excellent source of protein and it has 631% more protein than avocado - bittersweet chocolate has 14.3g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and avocado has 93% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
cholesterol
Both bittersweet chocolate and avocado are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than bittersweet chocolate - avocado has 8.8mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin A
Avocado has more Vitamin A than bittersweet chocolate - avocado has 7ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Avocado has 393% more Vitamin E than bittersweet chocolate - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Bittersweet chocolate and avocado contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more pantothenic acid, Vitamin B6 and folate. Both avocado and bittersweet chocolate contain significant amounts of thiamin, riboflavin and niacin.
| Avocado | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.075 MG | 0.147 MG |
| Riboflavin | 0.143 MG | 0.1 MG |
| Niacin | 1.912 MG | 1.355 MG |
| Pantothenic acid | 1.463 MG | 0.168 MG |
| Vitamin B6 | 0.287 MG | 0.027 MG |
| Folate | 89 UG | 28 UG |
Minerals
calcium
Bittersweet chocolate is an excellent source of calcium and it has 677% more calcium than avocado - bittersweet chocolate has 101mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Bittersweet chocolate is an excellent source of iron and it has 27 times more iron than avocado - bittersweet chocolate has 17.4mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both bittersweet chocolate and avocado are high in potassium. Bittersweet chocolate has 64% more potassium than avocado - bittersweet chocolate has 830mg of potassium per 100 grams and avocado has 507mg 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,
| Avocado | Bittersweet Chocolate | |
|---|---|---|
| beta-carotene | 63 UG | ~ |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 38 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both avocado and bittersweet chocolate contain significant amounts of alpha linoleic acid (ALA).
| Avocado | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.117 G |
| Total | 0.125 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, both avocado and bittersweet chocolate contain significant amounts of linoleic acid.
| Avocado | Bittersweet Chocolate | |
|---|---|---|
| linoleic acid | 1.674 G | 1.435 G |
| other omega 6 | ~ | 0.553 G |
| Total | 1.674 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: Avocado (Avocados, raw, California) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Avocado g
()
|
Daily Values (%) |
Bittersweet Chocolate g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
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 avocado contain more calories in 100 grams?Both bittersweet chocolate and avocado are high in calories. Bittersweet chocolate has 280% more calories than avocado - bittersweet chocolate has 642 calories in 100g and avocado has 167 calories.
Does bittersweet chocolate or avocado contain more calcium?
Bittersweet chocolate is a rich source of calcium and it has 680% more calcium than avocado - bittersweet chocolate has 101mg of calcium in 100 grams and avocado has 13mg of calcium.
Does bittersweet chocolate or avocado contain more iron?
Bittersweet chocolate is an abundant source of iron and it has 27 times more iron than avocado - bittersweet chocolate has 17.4mg of iron in 100 grams and avocado has 0.61mg of iron.
Does bittersweet chocolate or avocado contain more potassium?
Both bittersweet chocolate and avocado are high in potassium. Bittersweet chocolate has 60% more potassium than avocado - bittersweet chocolate has 830mg of potassium in 100 grams and avocado has 507mg of potassium.