Bittersweet Chocolate vs. Spinach

Nutrition comparison of Bittersweet Chocolate and Spinach


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

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

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

  • Both bittersweet chocolate and spinach are high in calcium, dietary fiber, iron and potassium.
  • Bittersweet chocolate has more pantothenic acid, however, spinach contains more Vitamin B6 and folate.
  • Bittersweet chocolate is an excellent source of protein.
  • Spinach has signficantly less carbohydrates than bittersweet chocolate.
  • Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
Detailed nutritional comparison of bittersweet chocolate and spinach 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 Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Bittersweet Chocolate src
Image of Spinach src

Calories and Carbs

calories

Bittersweet chocolate is high in calories and spinach has 96% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories per 100 grams and spinach has 23 calories.

Bittersweet Chocolate Spinach
Protein 9% 40%
Carbohydrates 18% 49%
Fat 73% 10%
Alcohol ~ ~

carbohydrates

Spinach has signficantly less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and spinach has 3.6g of carbohydrates.

dietary fiber

Both bittersweet chocolate and spinach are high in dietary fiber. Bittersweet chocolate has 655% more dietary fiber than spinach - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and spinach has 2.2g of dietary fiber.

sugar

Bittersweet chocolate and spinach contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and spinach has 0.42g of sugar.



Protein

protein

Bittersweet chocolate is an excellent source of protein and it has 401% more protein than spinach - bittersweet chocolate has 14.3g of protein per 100 grams and spinach has 2.9g of protein.

Fat

saturated fat

Bittersweet chocolate is high in saturated fat and spinach has 100% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and spinach has 0.06g of saturated fat.

cholesterol

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

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has more Vitamin C than bittersweet chocolate - spinach has 28.1mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.

Vitamin A

Spinach is an excellent source of Vitamin A and it has more Vitamin A than bittersweet chocolate - spinach has 469ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.

Vitamin E

Spinach has 408% more Vitamin E than bittersweet chocolate - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and spinach has 2mg of Vitamin E.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 48 times more Vitamin K than bittersweet chocolate - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and spinach has 482.9ug of Vitamin K.

The B Vitamins

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

Bittersweet Chocolate Spinach
Thiamin 0.147 MG 0.078 MG
Riboflavin 0.1 MG 0.189 MG
Niacin 1.355 MG 0.724 MG
Pantothenic acid 0.168 MG 0.065 MG
Vitamin B6 0.027 MG 0.195 MG
Folate 28 UG 194 UG

Minerals

calcium

Both bittersweet chocolate and spinach are high in calcium. Bittersweet chocolate is very similar to spinach for calcium - bittersweet chocolate has 101mg of calcium per 100 grams and spinach has 99mg of calcium.

iron

Both bittersweet chocolate and spinach are high in iron. Bittersweet chocolate has 542% more iron than spinach - bittersweet chocolate has 17.4mg of iron per 100 grams and spinach has 2.7mg of iron.

potassium

Both bittersweet chocolate and spinach are high in potassium. Bittersweet chocolate has 49% more potassium than spinach - bittersweet chocolate has 830mg of potassium per 100 grams and spinach has 558mg 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 Spinach
lutein + zeaxanthin 38 UG 12198 UG
beta-carotene ~ 5626 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both bittersweet chocolate and spinach contain significant amounts of alpha linoleic acid (ALA).

Bittersweet Chocolate Spinach
alpha linoleic acid 0.117 G 0.138 G
Total 0.117 G 0.138 G

omega 6s

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

Bittersweet Chocolate Spinach
other omega 6 0.553 G ~
linoleic acid 1.435 G 0.026 G
Total 1.988 G 0.026 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 Spinach (Spinach, raw) .

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