Brazil Nut vs. Bittersweet Chocolate

Nutrition comparison of Brazil Nut and Bittersweet Chocolate


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

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

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

  • Both bittersweet chocolate and brazil nut are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
  • Brazil nut has 59% less carbohydrates than bittersweet chocolate.
  • Brazil nut has more thiamin and Vitamin B6, however, bittersweet chocolate contains more riboflavin and niacin.
  • Brazil nut has signficantly more Vitamin E than bittersweet chocolate.
Detailed nutritional comparison of brazil nut 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: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.


Image of Brazil Nut src
Image of Bittersweet Chocolate src

Calories and Carbs

calories

Both bittersweet chocolate and brazil nut are high in calories. Bittersweet chocolate is very similar to bittersweet chocolate for calories - bittersweet chocolate has 642 calories per 100 grams and brazil nut has 659 calories.

For macronutrient ratios, brazil nut is lighter in carbs, heavier in fat and similar to bittersweet chocolate for protein. Brazil nut has a macronutrient ratio of 8:7:85 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Brazil Nut Bittersweet Chocolate
Protein 8% 9%
Carbohydrates 7% 18%
Fat 85% 73%
Alcohol ~ ~

carbohydrates

Brazil nut has 59% less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and brazil nut has 11.7g of carbohydrates.

dietary fiber

Both bittersweet chocolate and brazil nut are high in dietary fiber. Bittersweet chocolate has 121% more dietary fiber than brazil nut - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and brazil nut has 7.5g of dietary fiber.

sugar

Bittersweet chocolate and brazil nut contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and brazil nut has 2.3g of sugar.

Protein

protein

Both bittersweet chocolate and brazil nut are high in protein. is very similar to bittersweet chocolate for protein - bittersweet chocolate has 14.3g of protein per 100 grams and brazil nut has 14.3g of protein.

Fat

saturated fat

Both bittersweet chocolate and brazil nut are high in saturated fat. Bittersweet chocolate has 100% more saturated fat than brazil nut - bittersweet chocolate has 32.3g of saturated fat per 100 grams and brazil nut has 16.1g of saturated fat.

cholesterol

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

Vitamins

Vitamin C

Brazil nut has more Vitamin C than bittersweet chocolate - brazil nut has 0.7mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.

Vitamin E

Brazil nut has signficantly more Vitamin E than bittersweet chocolate - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and brazil nut has 5.7mg of Vitamin E.

Vitamin K

Bittersweet chocolate has more Vitamin K than brazil nut - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.

The B Vitamins

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

Brazil Nut Bittersweet Chocolate
Thiamin 0.617 MG 0.147 MG
Riboflavin 0.035 MG 0.1 MG
Niacin 0.295 MG 1.355 MG
Pantothenic acid 0.184 MG 0.168 MG
Vitamin B6 0.101 MG 0.027 MG
Folate 22 UG 28 UG

Minerals

calcium

Both bittersweet chocolate and brazil nut are high in calcium. Brazil nut has 58% more calcium than bittersweet chocolate - bittersweet chocolate has 101mg of calcium per 100 grams and brazil nut has 160mg of calcium.

iron

Both bittersweet chocolate and brazil nut are high in iron. Bittersweet chocolate has 616% more iron than brazil nut - bittersweet chocolate has 17.4mg of iron per 100 grams and brazil nut has 2.4mg of iron.

potassium

Both bittersweet chocolate and brazil nut are high in potassium. Bittersweet chocolate has 26% more potassium than brazil nut - bittersweet chocolate has 830mg of potassium per 100 grams and brazil nut has 659mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, bittersweet chocolate has more alpha linoleic acid (ALA) than brazil nut per 100 grams.

Brazil Nut Bittersweet Chocolate
alpha linoleic acid 0.036 G 0.117 G
Total 0.036 G 0.117 G

omega 6s

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

Brazil Nut Bittersweet Chocolate
other omega 6 0.167 G 0.553 G
linoleic acid 24.363 G 1.435 G
Total 24.53 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 Brazil Nut or Bittersweet Chocolate .

Note: The specific food items compared are: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .

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FAQ

Does bittersweet chocolate or brazil nut contain more calories in 100 grams?
Both bittersweet chocolate and brazil nut are high in calories. Bittersweet chocolate is quite similar to bittersweet chocolate for calories - bittersweet chocolate has 642 calories in 100g and brazil nut has 659 calories.

Does bittersweet chocolate or brazil nut contain more calcium?
Both bittersweet chocolate and brazil nut are high in calcium. Brazil nut has 60% more calcium than bittersweet chocolate - bittersweet chocolate has 101mg of calcium in 100 grams and brazil nut has 160mg of calcium.

Does bittersweet chocolate or brazil nut contain more iron?
Both bittersweet chocolate and brazil nut are high in iron. Bittersweet chocolate has 620% more iron than brazil nut - bittersweet chocolate has 17.4mg of iron in 100 grams and brazil nut has 2.4mg of iron.

Does bittersweet chocolate or brazil nut contain more potassium?
Both bittersweet chocolate and brazil nut are high in potassium. Bittersweet chocolate has 30% more potassium than brazil nut - bittersweet chocolate has 830mg of potassium in 100 grams and brazil nut has 659mg of potassium.