Grapes vs. Bittersweet Chocolate
Nutrition comparison of Grapes and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and bittersweet chocolate:
- Bittersweet chocolate has more thiamin, niacin, pantothenic acid and folate, however, grape contains more Vitamin B6.
- Bittersweet chocolate has signficantly less sugar than grape.
- Bittersweet chocolate is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) 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 grape has 89% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is lighter in protein, much heavier in carbs and much lighter in fat compared to bittersweet chocolate per calorie. Grapes has a macronutrient ratio of 4:95:2 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Bittersweet Chocolate | |
|---|---|---|
| Protein | 4% | 9% |
| Carbohydrates | 95% | 18% |
| Fat | 2% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Grape has 36% less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Bittersweet chocolate is an excellent source of dietary fiber and it has 17 times more dietary fiber than grape - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Bittersweet chocolate has signficantly less sugar than grape - bittersweet chocolate has 0.91g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Bittersweet chocolate is an excellent source of protein and it has 18 times more protein than grape - bittersweet chocolate has 14.3g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and grape has 100% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
cholesterol
Both bittersweet chocolate and grapes are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and grape does not contain significant amounts.
Vitamins
Vitamin C
Grape has more Vitamin C than bittersweet chocolate - grape has 3.2mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin A
Grapes and bittersweet chocolate contain similar amounts of Vitamin A - grape has 3ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate and grapes contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Bittersweet chocolate and grapes contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Bittersweet chocolate has more thiamin, niacin, pantothenic acid and folate, however, grape contains more Vitamin B6. Both grapes and bittersweet chocolate contain significant amounts of riboflavin.
| Grapes | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.069 MG | 0.147 MG |
| Riboflavin | 0.07 MG | 0.1 MG |
| Niacin | 0.188 MG | 1.355 MG |
| Pantothenic acid | 0.05 MG | 0.168 MG |
| Vitamin B6 | 0.086 MG | 0.027 MG |
| Folate | 2 UG | 28 UG |
Minerals
calcium
Bittersweet chocolate is an excellent source of calcium and it has 910% more calcium than grape - bittersweet chocolate has 101mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Bittersweet chocolate is an excellent source of iron and it has 47 times more iron than grape - bittersweet chocolate has 17.4mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Bittersweet chocolate is an excellent source of potassium and it has 335% more potassium than grape - bittersweet chocolate has 830mg of potassium per 100 grams and grape has 191mg 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, both grapes and bittersweet chocolate contain significant amounts of lutein + zeaxanthin.
| Grapes | Bittersweet Chocolate | |
|---|---|---|
| beta-carotene | 39 UG | ~ |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 72 UG | 38 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bittersweet chocolate has more alpha linoleic acid (ALA) than grape per 100 grams.
| Grapes | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.117 G |
| Total | 0.011 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, bittersweet chocolate has more linoleic acid than grape per 100 grams.
| Grapes | Bittersweet Chocolate | |
|---|---|---|
| linoleic acid | 0.037 G | 1.435 G |
| other omega 6 | ~ | 0.553 G |
| Total | 0.037 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Grapes g
()
|
Daily Values (%) |
Bittersweet Chocolate g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 grapes contain more calories in 100 grams?Bittersweet chocolate is high in calories and grape has 90% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories in 100g and grape has 69 calories.
Does bittersweet chocolate or grapes have more carbohydrates?
By weight, grape has 40% fewer carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of carbs for 100g and grape has 18.1g of carbohydrates.
Does bittersweet chocolate or grapes contain more calcium?
Bittersweet chocolate is a rich source of calcium and it has 910% more calcium than grape - bittersweet chocolate has 101mg of calcium in 100 grams and grape has 10mg of calcium.
Does bittersweet chocolate or grapes contain more iron?
Bittersweet chocolate is an abundant source of iron and it has 47 times more iron than grape - bittersweet chocolate has 17.4mg of iron in 100 grams and grape has 0.36mg of iron.
Does bittersweet chocolate or grapes contain more potassium?
Bittersweet chocolate is a rich source of potassium and it has 340% more potassium than grape - bittersweet chocolate has 830mg of potassium in 100 grams and grape has 191mg of potassium.