Whole Milk vs. Bittersweet Chocolate
Nutrition comparison of Whole Milk and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and bittersweet chocolate:
- Both bittersweet chocolate and whole milk are high in calcium.
- Bittersweet chocolate has 4.5 times less sugar than whole milk.
- Bittersweet chocolate has more thiamin, niacin and folate, however, whole milk contains more pantothenic acid and Vitamin B12.
- Bittersweet chocolate is an excellent source of dietary fiber, iron, potassium and protein.
- Whole milk has signficantly less carbohydrates than bittersweet chocolate.
- Whole milk has signficantly more Vitamin D than bittersweet chocolate.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) 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 whole milk has 90% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, whole milk is heavier in protein, heavier in carbs and much lighter in fat compared to bittersweet chocolate per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Bittersweet Chocolate | |
|---|---|---|
| Protein | 21% | 9% |
| Carbohydrates | 32% | 18% |
| Fat | 48% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Whole milk has signficantly less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
dietary fiber
Bittersweet chocolate is an excellent source of dietary fiber and it has more dietary fiber than whole milk - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Bittersweet chocolate has 4.5 times less sugar than whole milk - bittersweet chocolate has 0.91g of sugar per 100 grams and whole milk has 5.1g of sugar.
Protein
protein
Bittersweet chocolate is an excellent source of protein and it has 355% more protein than whole milk - bittersweet chocolate has 14.3g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and whole milk has 94% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Bittersweet chocolate and whole milk contain similar amounts of cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and whole milk has 10mg of cholesterol.
Vitamins
Vitamin A
Whole milk has more Vitamin A than bittersweet chocolate - whole milk has 46ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than bittersweet chocolate - whole milk has 51iu of Vitamin D per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate and whole milk contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.
Vitamin K
Bittersweet chocolate and whole milk contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.
The B Vitamins
Bittersweet chocolate has more thiamin, niacin and folate, however, whole milk contains more pantothenic acid and Vitamin B12. Both whole milk and bittersweet chocolate contain significant amounts of riboflavin and Vitamin B6.
| Whole Milk | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.046 MG | 0.147 MG |
| Riboflavin | 0.169 MG | 0.1 MG |
| Niacin | 0.089 MG | 1.355 MG |
| Pantothenic acid | 0.373 MG | 0.168 MG |
| Vitamin B6 | 0.036 MG | 0.027 MG |
| Folate | 5 UG | 28 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Both bittersweet chocolate and whole milk are high in calcium. Whole milk has 12% more calcium than bittersweet chocolate - bittersweet chocolate has 101mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Bittersweet chocolate is an excellent source of iron and it has 579 times more iron than whole milk - bittersweet chocolate has 17.4mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Bittersweet chocolate is an excellent source of potassium and it has 529% more potassium than whole milk - bittersweet chocolate has 830mg of potassium per 100 grams and whole milk has 132mg 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,
| Whole Milk | Bittersweet Chocolate | |
|---|---|---|
| beta-carotene | 7 UG | ~ |
| lutein + zeaxanthin | ~ | 38 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole milk and bittersweet chocolate contain significant amounts of alpha linoleic acid (ALA).
| Whole Milk | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.117 G |
| Total | 0.075 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, bittersweet chocolate has more linoleic acid than whole milk per 100 grams.
| Whole Milk | Bittersweet Chocolate | |
|---|---|---|
| linoleic acid | 0.12 G | 1.435 G |
| other omega 6 | ~ | 0.553 G |
| Total | 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Whole Milk 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 whole milk contain more calories in 100 grams?Bittersweet chocolate is high in calories and whole milk has 90% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories in 100g and whole milk has 61 calories.
Does bittersweet chocolate or whole milk have more carbohydrates?
By weight, whole milk has signficantly fewer carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of carbs for 100g and whole milk has 4.8g of carbohydrates.
Does bittersweet chocolate or whole milk contain more calcium?
Both bittersweet chocolate and whole milk are high in calcium. Whole milk has 10% more calcium than bittersweet chocolate - bittersweet chocolate has 101mg of calcium in 100 grams and whole milk has 113mg of calcium.
Does bittersweet chocolate or whole milk contain more iron?
Bittersweet chocolate is an abundant source of iron and it has 579 times more iron than whole milk - bittersweet chocolate has 17.4mg of iron in 100 grams and whole milk has 0.03mg of iron.
Does bittersweet chocolate or whole milk contain more potassium?
Bittersweet chocolate is a rich source of potassium and it has 530% more potassium than whole milk - bittersweet chocolate has 830mg of potassium in 100 grams and whole milk has 132mg of potassium.