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.
Detailed nutritional comparison of whole milk 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: 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.


Image of Whole Milk src
Image of Bittersweet Chocolate src

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 21:31:48 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 31% 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 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 Whole Milk or Bittersweet Chocolate .

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) .

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G Water G
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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.