Peanuts vs. Bittersweet Chocolate
Nutrition comparison of Peanuts and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and bittersweet chocolate:
- Both bittersweet chocolate and peanuts are high in calcium, calories, dietary fiber, potassium, protein and saturated fat.
- Bittersweet chocolate is an excellent source of iron.
- Peanut has more niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bittersweet chocolate and peanuts are high in calories. Bittersweet chocolate has a little more calories (9%) than peanut by weight - bittersweet chocolate has 642 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is heavier in protein, lighter in carbs and similar to bittersweet chocolate for fat. Peanuts has a macronutrient ratio of 16:14:71 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Bittersweet Chocolate | |
|---|---|---|
| Protein | 16% | 9% |
| Carbohydrates | 14% | 18% |
| Fat | 71% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut has 25% less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both bittersweet chocolate and peanuts are high in dietary fiber. Bittersweet chocolate has 98% more dietary fiber than peanut - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Bittersweet chocolate and peanuts contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Both bittersweet chocolate and peanuts are high in protein. Peanut has 70% more protein than bittersweet chocolate - bittersweet chocolate has 14.3g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Both bittersweet chocolate and peanuts are high in saturated fat. Bittersweet chocolate has 318% more saturated fat than peanut - bittersweet chocolate has 32.3g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and bittersweet chocolate are low in trans fat - peanut has 0.03g of trans fat per 100 grams and bittersweet chocolate does not contain significant amounts.
cholesterol
Both bittersweet chocolate and peanuts are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and peanut does not contain significant amounts.
Vitamins
Vitamin E
Peanut has 11 times more Vitamin E than bittersweet chocolate - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Bittersweet chocolate has more Vitamin K than peanut - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more niacin, pantothenic acid, Vitamin B6 and folate. Both peanuts and bittersweet chocolate contain significant amounts of thiamin and riboflavin.
| Peanuts | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.152 MG | 0.147 MG |
| Riboflavin | 0.197 MG | 0.1 MG |
| Niacin | 14.355 MG | 1.355 MG |
| Pantothenic acid | 1.011 MG | 0.168 MG |
| Vitamin B6 | 0.466 MG | 0.027 MG |
| Folate | 97 UG | 28 UG |
Minerals
calcium
Both bittersweet chocolate and peanuts are high in calcium. Bittersweet chocolate has 74% more calcium than peanut - bittersweet chocolate has 101mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Bittersweet chocolate is an excellent source of iron and it has 10 times more iron than peanut - bittersweet chocolate has 17.4mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both bittersweet chocolate and peanuts are high in potassium. Bittersweet chocolate has 31% more potassium than peanut - bittersweet chocolate has 830mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bittersweet chocolate has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Peanuts | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.117 G |
| Total | 0.026 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than bittersweet chocolate per 100 grams.
| Peanuts | Bittersweet Chocolate | |
|---|---|---|
| other omega 6 | 0.575 G | 0.553 G |
| linoleic acid | 9.715 G | 1.435 G |
| Total | 10.29 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: Peanuts (Peanuts, all types, dry-roasted, without salt) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Peanuts g
()
|
Daily Values (%) |
Bittersweet Chocolate g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
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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 % |
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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 % |
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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 % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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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% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does bittersweet chocolate or peanuts contain more calories in 100 grams?Both bittersweet chocolate and peanuts are high in calories. Bittersweet chocolate has a little more calories ( 10%) than peanut by weight - bittersweet chocolate has 642 calories in 100g and peanut has 587 calories.
Does bittersweet chocolate or peanuts contain more calcium?
Both bittersweet chocolate and peanuts are high in calcium. Bittersweet chocolate has 70% more calcium than peanut - bittersweet chocolate has 101mg of calcium in 100 grams and peanut has 58mg of calcium.
Does bittersweet chocolate or peanuts contain more iron?
Bittersweet chocolate is an abundant source of iron and it has 10 times more iron than peanut - bittersweet chocolate has 17.4mg of iron in 100 grams and peanut has 1.6mg of iron.
Does bittersweet chocolate or peanuts contain more potassium?
Both bittersweet chocolate and peanuts are high in potassium. Bittersweet chocolate has 30% more potassium than peanut - bittersweet chocolate has 830mg of potassium in 100 grams and peanut has 634mg of potassium.