Almonds vs. Bittersweet Chocolate
Nutrition comparison of Almonds and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and bittersweet chocolate:
- Both bittersweet chocolate and almonds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Almond has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Almond is an excellent source of Vitamin E.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bittersweet chocolate and almonds are high in calories. Bittersweet chocolate has 11% more calories than almond - bittersweet chocolate has 642 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is heavier in protein, lighter in carbs and similar to bittersweet chocolate for fat. Almonds has a macronutrient ratio of 14:14:73 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Bittersweet Chocolate | |
|---|---|---|
| Protein | 14% | 9% |
| Carbohydrates | 14% | 18% |
| Fat | 73% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Almond has 24% less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both bittersweet chocolate and almonds are high in dietary fiber. Bittersweet chocolate has 33% more dietary fiber than almond - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Bittersweet chocolate and almonds contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Both bittersweet chocolate and almonds are high in protein. Almond has 48% more protein than bittersweet chocolate - bittersweet chocolate has 14.3g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and almond has 88% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and bittersweet chocolate are low in trans fat - almond has 0.02g of trans fat per 100 grams and bittersweet chocolate does not contain significant amounts.
cholesterol
Both bittersweet chocolate and almonds are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and almond does not contain significant amounts.
Vitamins
Vitamin A
Almonds and bittersweet chocolate contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 63 times more Vitamin E than bittersweet chocolate - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Bittersweet chocolate has more Vitamin K than almond - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both almonds and bittersweet chocolate contain significant amounts of thiamin and folate.
| Almonds | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.205 MG | 0.147 MG |
| Riboflavin | 1.138 MG | 0.1 MG |
| Niacin | 3.618 MG | 1.355 MG |
| Pantothenic acid | 0.471 MG | 0.168 MG |
| Vitamin B6 | 0.137 MG | 0.027 MG |
| Folate | 44 UG | 28 UG |
Minerals
calcium
Both bittersweet chocolate and almonds are high in calcium. Almond has 166% more calcium than bittersweet chocolate - bittersweet chocolate has 101mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Both bittersweet chocolate and almonds are high in iron. Bittersweet chocolate has 369% more iron than almond - bittersweet chocolate has 17.4mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both bittersweet chocolate and almonds are high in potassium. Bittersweet chocolate has 13% more potassium than almond - bittersweet chocolate has 830mg of potassium per 100 grams and almond has 733mg 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,
| Almonds | Bittersweet Chocolate | |
|---|---|---|
| beta-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 1 UG | 38 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bittersweet chocolate has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.117 G |
| Total | 0.003 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than bittersweet chocolate per 100 grams.
| Almonds | Bittersweet Chocolate | |
|---|---|---|
| other omega 6 | 0.007 G | 0.553 G |
| linoleic acid | 12.324 G | 1.435 G |
| Total | 12.331 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: Almonds (Nuts, almonds) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Almonds 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 almonds contain more calories in 100 grams?Both bittersweet chocolate and almonds are high in calories. Bittersweet chocolate has 10% more calories than almond - bittersweet chocolate has 642 calories in 100g and almond has 579 calories.
Does bittersweet chocolate or almonds contain more calcium?
Both bittersweet chocolate and almonds are high in calcium. Almond has 170% more calcium than bittersweet chocolate - bittersweet chocolate has 101mg of calcium in 100 grams and almond has 269mg of calcium.
Does bittersweet chocolate or almonds contain more iron?
Both bittersweet chocolate and almonds are high in iron. Bittersweet chocolate has 370% more iron than almond - bittersweet chocolate has 17.4mg of iron in 100 grams and almond has 3.7mg of iron.
Does bittersweet chocolate or almonds contain more potassium?
Both bittersweet chocolate and almonds are high in potassium. Bittersweet chocolate has 10% more potassium than almond - bittersweet chocolate has 830mg of potassium in 100 grams and almond has 733mg of potassium.