Bittersweet Chocolate vs. Broccoli

Nutrition comparison of Bittersweet Chocolate and Broccoli


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of bittersweet chocolate versus broccoli (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in bittersweet chocolate and broccoli:

  • Both bittersweet chocolate and broccoli are high in calcium, dietary fiber and potassium.
  • Bittersweet chocolate has more thiamin, however, broccoli contains more pantothenic acid, Vitamin B6 and folate.
  • Bittersweet chocolate is an excellent source of iron and protein.
  • Broccoli has signficantly less carbohydrates than bittersweet chocolate.
  • Broccoli is a great source of Vitamin K.
  • Broccoli is an excellent source of Vitamin C.
Detailed nutritional comparison of bittersweet chocolate and broccoli is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Bittersweet Chocolate (Baking chocolate, unsweetened, squares) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Bittersweet Chocolate src
Image of Broccoli src

Calories and Carbs

calories

Bittersweet chocolate is high in calories and broccoli has 95% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories per 100 grams and broccoli has 34 calories.

For macronutrient ratios, bittersweet chocolate is lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Bittersweet chocolate has a macronutrient ratio of 9:18:73 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Bittersweet Chocolate Broccoli
Protein 9% 28%
Carbohydrates 18% 65%
Fat 73% 7%
Alcohol ~ ~

carbohydrates

Broccoli has signficantly less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.

dietary fiber

Both bittersweet chocolate and broccoli are high in dietary fiber. Bittersweet chocolate has 538% more dietary fiber than broccoli - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.

sugar

Bittersweet chocolate and broccoli contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and broccoli has 1.7g of sugar.



Protein

protein

Bittersweet chocolate is an excellent source of protein and it has 408% more protein than broccoli - bittersweet chocolate has 14.3g of protein per 100 grams and broccoli has 2.8g of protein.

Fat

saturated fat

Bittersweet chocolate is high in saturated fat and broccoli has 100% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.

cholesterol

Both bittersweet chocolate and broccoli are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and broccoli does not contain significant amounts.

Vitamins

Vitamin C

Broccoli is an excellent source of Vitamin C and it has more Vitamin C than bittersweet chocolate - broccoli has 89.2mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.

Vitamin A

Broccoli has more Vitamin A than bittersweet chocolate - broccoli has 31ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.

Vitamin E

Bittersweet chocolate and broccoli contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has 947% more Vitamin K than bittersweet chocolate - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.

The B Vitamins

Bittersweet chocolate has more thiamin, however, broccoli contains more pantothenic acid, Vitamin B6 and folate. Both bittersweet chocolate and broccoli contain significant amounts of riboflavin and niacin.

Bittersweet Chocolate Broccoli
Thiamin 0.147 MG 0.071 MG
Riboflavin 0.1 MG 0.117 MG
Niacin 1.355 MG 0.639 MG
Pantothenic acid 0.168 MG 0.573 MG
Vitamin B6 0.027 MG 0.175 MG
Folate 28 UG 63 UG

Minerals

calcium

Both bittersweet chocolate and broccoli are high in calcium. Bittersweet chocolate has 115% more calcium than broccoli - bittersweet chocolate has 101mg of calcium per 100 grams and broccoli has 47mg of calcium.

iron

Bittersweet chocolate is an excellent source of iron and it has 22 times more iron than broccoli - bittersweet chocolate has 17.4mg of iron per 100 grams and broccoli has 0.73mg of iron.

potassium

Both bittersweet chocolate and broccoli are high in potassium. Bittersweet chocolate has 163% more potassium than broccoli - bittersweet chocolate has 830mg of potassium per 100 grams and broccoli has 316mg 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 Broccoli
lutein + zeaxanthin 38 UG 1403 UG
beta-carotene ~ 361 UG
alpha-carotene ~ 25 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, bittersweet chocolate has more alpha linoleic acid (ALA) than broccoli per 100 grams.

Bittersweet Chocolate Broccoli
alpha linoleic acid 0.117 G 0.0215 G
Total 0.117 G 0.0215 G

omega 6s

Comparing omega-6 fatty acids, bittersweet chocolate has more linoleic acid than broccoli per 100 grams.

Bittersweet Chocolate Broccoli
other omega 6 0.553 G 0.006 G
linoleic acid 1.435 G 0.049 G
Total 1.988 G 0.055 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 Broccoli (Broccoli, raw) .

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