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.
Detailed nutritional comparison of peanuts and bittersweet chocolate 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: Peanuts (Peanuts, all types, dry-roasted, without salt) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.


Image of Peanuts src
Image of Bittersweet Chocolate src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Peanuts or Bittersweet Chocolate .

Note: The specific food items compared are: Peanuts (Peanuts, all types, dry-roasted, without salt) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .

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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.