Kiwi vs. Bittersweet Chocolate
Nutrition comparison of Kiwi and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and bittersweet chocolate:
- Both bittersweet chocolate and kiwi are high in dietary fiber and potassium.
- Bittersweet chocolate has 8.8 times less sugar than kiwi.
- Bittersweet chocolate has more thiamin, riboflavin and niacin, however, kiwi contains more Vitamin B6.
- Bittersweet chocolate is an excellent source of calcium, iron and protein.
- Kiwi is an excellent source of Vitamin C.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bittersweet chocolate is high in calories and kiwi has 90% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories per 100 grams and kiwi has 61 calories.
For macronutrient ratios, kiwi is much heavier in carbs, much lighter in fat and similar to bittersweet chocolate for protein. Kiwi has a macronutrient ratio of 7:87:7 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Bittersweet Chocolate | |
|---|---|---|
| Protein | 7% | 9% |
| Carbohydrates | 87% | 18% |
| Fat | 7% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi has 48% less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and kiwi has 14.7g of carbohydrates.
dietary fiber
Both bittersweet chocolate and kiwi are high in dietary fiber. Bittersweet chocolate has 453% more dietary fiber than kiwi - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and kiwi has 3g of dietary fiber.
sugar
Bittersweet chocolate has 8.8 times less sugar than kiwi - bittersweet chocolate has 0.91g of sugar per 100 grams and kiwi has 9g of sugar.
Protein
protein
Bittersweet chocolate is an excellent source of protein and it has 11 times more protein than kiwi - bittersweet chocolate has 14.3g of protein per 100 grams and kiwi has 1.1g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and kiwi has 100% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and kiwi has 0.03g of saturated fat.
cholesterol
Both bittersweet chocolate and kiwi are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and kiwi does not contain significant amounts.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has more Vitamin C than bittersweet chocolate - kiwi has 92.7mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin A
Kiwi and bittersweet chocolate contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate and kiwi contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and kiwi has 1.5mg of Vitamin E.
Vitamin K
Kiwi has 315% more Vitamin K than bittersweet chocolate - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and kiwi has 40.3ug of Vitamin K.
The B Vitamins
Bittersweet chocolate has more thiamin, riboflavin and niacin, however, kiwi contains more Vitamin B6. Both kiwi and bittersweet chocolate contain significant amounts of pantothenic acid and folate.
| Kiwi | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.027 MG | 0.147 MG |
| Riboflavin | 0.025 MG | 0.1 MG |
| Niacin | 0.341 MG | 1.355 MG |
| Pantothenic acid | 0.183 MG | 0.168 MG |
| Vitamin B6 | 0.063 MG | 0.027 MG |
| Folate | 25 UG | 28 UG |
Minerals
calcium
Bittersweet chocolate is an excellent source of calcium and it has 197% more calcium than kiwi - bittersweet chocolate has 101mg of calcium per 100 grams and kiwi has 34mg of calcium.
iron
Bittersweet chocolate is an excellent source of iron and it has 55 times more iron than kiwi - bittersweet chocolate has 17.4mg of iron per 100 grams and kiwi has 0.31mg of iron.
potassium
Both bittersweet chocolate and kiwi are high in potassium. Bittersweet chocolate has 166% more potassium than kiwi - bittersweet chocolate has 830mg of potassium per 100 grams and kiwi has 312mg 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,
| Kiwi | Bittersweet Chocolate | |
|---|---|---|
| beta-carotene | 52 UG | ~ |
| lutein + zeaxanthin | 122 UG | 38 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bittersweet chocolate has more alpha linoleic acid (ALA) than kiwi per 100 grams.
| Kiwi | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.117 G |
| Total | 0.042 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, bittersweet chocolate has more linoleic acid than kiwi per 100 grams.
| Kiwi | Bittersweet Chocolate | |
|---|---|---|
| linoleic acid | 0.246 G | 1.435 G |
| other omega 6 | ~ | 0.553 G |
| Total | 0.246 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: Kiwi (Kiwifruit, green, raw) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Kiwi 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 kiwi contain more calories in 100 grams?Bittersweet chocolate is high in calories and kiwi has 90% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories in 100g and kiwi has 61 calories.
Does bittersweet chocolate or kiwi have more carbohydrates?
By weight, kiwi has 50% fewer carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of carbs for 100g and kiwi has 14.7g of carbohydrates.
Does bittersweet chocolate or kiwi contain more calcium?
Bittersweet chocolate is a rich source of calcium and it has 200% more calcium than kiwi - bittersweet chocolate has 101mg of calcium in 100 grams and kiwi has 34mg of calcium.
Does bittersweet chocolate or kiwi contain more iron?
Bittersweet chocolate is an abundant source of iron and it has 55 times more iron than kiwi - bittersweet chocolate has 17.4mg of iron in 100 grams and kiwi has 0.31mg of iron.
Does bittersweet chocolate or kiwi contain more potassium?
Both bittersweet chocolate and kiwi are high in potassium. Bittersweet chocolate has 170% more potassium than kiwi - bittersweet chocolate has 830mg of potassium in 100 grams and kiwi has 312mg of potassium.