Bittersweet Chocolate vs. Asparagus
Nutrition comparison of Bittersweet Chocolate and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bittersweet chocolate
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bittersweet chocolate and asparagus:
- Both bittersweet chocolate and asparagus are high in dietary fiber, iron and potassium.
- Asparagus has more Vitamin B6.
- Asparagus has signficantly less carbohydrates than bittersweet chocolate.
- Bittersweet chocolate is an excellent source of calcium and protein.
USDA sources for nutritional information: Bittersweet Chocolate (Baking chocolate, unsweetened, squares) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bittersweet chocolate is high in calories and asparagus has 97% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories per 100 grams and asparagus has 20 calories.
For macronutrient ratios, bittersweet chocolate is much lighter in protein, much lighter in carbs and much heavier in fat compared to asparagus per calorie. Bittersweet chocolate has a macronutrient ratio of 9:18:73 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bittersweet Chocolate | Asparagus | |
|---|---|---|
| Protein | 9% | 34% |
| Carbohydrates | 18% | 61% |
| Fat | 73% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has signficantly less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and asparagus has 3.9g of carbohydrates.
dietary fiber
Both bittersweet chocolate and asparagus are high in dietary fiber. Bittersweet chocolate has 690% more dietary fiber than asparagus - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and asparagus has 2.1g of dietary fiber.
sugar
Bittersweet chocolate and asparagus contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and asparagus has 1.9g of sugar.
Protein
protein
Bittersweet chocolate is an excellent source of protein and it has 551% more protein than asparagus - bittersweet chocolate has 14.3g of protein per 100 grams and asparagus has 2.2g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and asparagus has 100% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and asparagus has 0.04g of saturated fat.
cholesterol
Both bittersweet chocolate and asparagus are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and asparagus does not contain significant amounts.
Vitamins
Vitamin C
Asparagus has more Vitamin C than bittersweet chocolate - asparagus has 5.6mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin A
Asparagus has more Vitamin A than bittersweet chocolate - asparagus has 38ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate and asparagus contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and asparagus has 1.1mg of Vitamin E.
Vitamin K
Asparagus has 329% more Vitamin K than bittersweet chocolate - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and asparagus has 41.6ug of Vitamin K.
The B Vitamins
Asparagus has more Vitamin B6. Both bittersweet chocolate and asparagus contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Bittersweet Chocolate | Asparagus | |
|---|---|---|
| Thiamin | 0.147 MG | 0.143 MG |
| Riboflavin | 0.1 MG | 0.141 MG |
| Niacin | 1.355 MG | 0.978 MG |
| Pantothenic acid | 0.168 MG | 0.274 MG |
| Vitamin B6 | 0.027 MG | 0.091 MG |
| Folate | 28 UG | 52 UG |
Minerals
calcium
Bittersweet chocolate is an excellent source of calcium and it has 321% more calcium than asparagus - bittersweet chocolate has 101mg of calcium per 100 grams and asparagus has 24mg of calcium.
iron
Both bittersweet chocolate and asparagus are high in iron. Bittersweet chocolate has 713% more iron than asparagus - bittersweet chocolate has 17.4mg of iron per 100 grams and asparagus has 2.1mg of iron.
potassium
Both bittersweet chocolate and asparagus are high in potassium. Bittersweet chocolate has 311% more potassium than asparagus - bittersweet chocolate has 830mg of potassium per 100 grams and asparagus has 202mg 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,
| Bittersweet Chocolate | Asparagus | |
|---|---|---|
| lutein + zeaxanthin | 38 UG | 710 UG |
| beta-carotene | ~ | 449 UG |
| alpha-carotene | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bittersweet chocolate has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Bittersweet Chocolate | Asparagus | |
|---|---|---|
| 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 asparagus per 100 grams.
| Bittersweet Chocolate | Asparagus | |
|---|---|---|
| other omega 6 | 0.553 G | ~ |
| linoleic acid | 1.435 G | 0.04 G |
| Total | 1.988 G | 0.04 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 Asparagus (Asparagus, raw) .
Bittersweet Chocolate g
()
|
Daily Values (%) |
Asparagus 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 % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
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% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
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% |
|
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 asparagus contain more calories in 100 grams?Bittersweet chocolate is high in calories and asparagus has 100% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories in 100g and asparagus has 20 calories.
Is bittersweet chocolate or asparagus better for protein?
Bittersweet chocolate is a fantastic source of protein and it has 550% more protein than asparagus - bittersweet chocolate has 14.3g of protein per 100 grams and asparagus has 2.2g of protein.
Does bittersweet chocolate or asparagus have more carbohydrates?
By weight, asparagus has signficantly fewer carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of carbs for 100g and asparagus has 3.9g of carbohydrates.
Does bittersweet chocolate or asparagus contain more calcium?
Bittersweet chocolate is a rich source of calcium and it has 320% more calcium than asparagus - bittersweet chocolate has 101mg of calcium in 100 grams and asparagus has 24mg of calcium.
Does bittersweet chocolate or asparagus contain more iron?
Both bittersweet chocolate and asparagus are high in iron. Bittersweet chocolate has 710% more iron than asparagus - bittersweet chocolate has 17.4mg of iron in 100 grams and asparagus has 2.1mg of iron.
Does bittersweet chocolate or asparagus contain more potassium?
Both bittersweet chocolate and asparagus are high in potassium. Bittersweet chocolate has 310% more potassium than asparagus - bittersweet chocolate has 830mg of potassium in 100 grams and asparagus has 202mg of potassium.