Kefir vs. Bittersweet Chocolate

Nutrition comparison of Kefir and Bittersweet Chocolate


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

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

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

  • Both bittersweet chocolate and kefir are high in calcium.
  • Bittersweet chocolate has more thiamin, niacin and folate, however, kefir contains more pantothenic acid and Vitamin B12.
  • Bittersweet chocolate is an excellent source of dietary fiber, iron, potassium and protein.
  • Kefir has signficantly less carbohydrates than bittersweet chocolate.
  • Kefir is an excellent source of Vitamin A.
Detailed nutritional comparison of kefir 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: Kefir (Kefir, lowfat, plain, LIFEWAY) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.


Image of Kefir src
Image of Bittersweet Chocolate src

Calories and Carbs

calories

Bittersweet chocolate is high in calories and kefir has 93% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories per 100 grams and kefir has 43 calories.

For macronutrient ratios, kefir is much heavier in protein, much heavier in carbs and much lighter in fat compared to bittersweet chocolate per calorie. Kefir has a macronutrient ratio of 35:44:21 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kefir Bittersweet Chocolate
Protein 35% 9%
Carbohydrates 44% 18%
Fat 21% 73%
Alcohol ~ ~

carbohydrates

Kefir has signficantly less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.

dietary fiber

Bittersweet chocolate is an excellent source of dietary fiber and it has more dietary fiber than kefir - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and kefir does not contain significant amounts.

sugar

Bittersweet chocolate and kefir contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and kefir has 4.6g of sugar.

Protein

protein

Bittersweet chocolate is an excellent source of protein and it has 278% more protein than kefir - bittersweet chocolate has 14.3g of protein per 100 grams and kefir has 3.8g of protein.

Fat

saturated fat

Bittersweet chocolate is high in saturated fat and kefir has 98% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.

trans fat

Both kefir and bittersweet chocolate are low in trans fat - kefir has 0.04g of trans fat per 100 grams and bittersweet chocolate does not contain significant amounts.

cholesterol

Both bittersweet chocolate and kefir are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and kefir has 5mg of cholesterol.

Vitamins

Vitamin C

Kefir and bittersweet chocolate contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.

Vitamin A

Kefir is an excellent source of Vitamin A and it has more Vitamin A than bittersweet chocolate - kefir has 171ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.

Vitamin D

Kefir has more Vitamin D than bittersweet chocolate - kefir has 41iu of Vitamin D per 100 grams and bittersweet chocolate does not contain significant amounts.

Vitamin E

Bittersweet chocolate and kefir contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and kefir has 0.02mg of Vitamin E.

Vitamin K

Bittersweet chocolate and kefir contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and kefir has 0.1ug of Vitamin K.

The B Vitamins

Bittersweet chocolate has more thiamin, niacin and folate, however, kefir contains more pantothenic acid and Vitamin B12. Both kefir and bittersweet chocolate contain significant amounts of riboflavin and Vitamin B6.

Kefir Bittersweet Chocolate
Thiamin 0.03 MG 0.147 MG
Riboflavin 0.135 MG 0.1 MG
Niacin 0.15 MG 1.355 MG
Pantothenic acid 0.385 MG 0.168 MG
Vitamin B6 0.058 MG 0.027 MG
Folate 13 UG 28 UG
Vitamin B12 0.29 UG ~

Minerals

calcium

Both bittersweet chocolate and kefir are high in calcium. Kefir has 29% more calcium than bittersweet chocolate - bittersweet chocolate has 101mg of calcium per 100 grams and kefir has 130mg of calcium.

iron

Bittersweet chocolate is an excellent source of iron and it has 434 times more iron than kefir - bittersweet chocolate has 17.4mg of iron per 100 grams and kefir has 0.04mg of iron.

potassium

Bittersweet chocolate is an excellent source of potassium and it has 406% more potassium than kefir - bittersweet chocolate has 830mg of potassium per 100 grams and kefir has 164mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Kefir Bittersweet Chocolate
alpha linoleic acid 0.006 G 0.117 G
DPA 0.001 G ~
Total 0.007 G 0.117 G

omega 6s

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

Kefir Bittersweet Chocolate
other omega 6 0.002 G 0.553 G
linoleic acid 0.042 G 1.435 G
Total 0.044 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 Kefir or Bittersweet Chocolate .

Note: The specific food items compared are: Kefir (Kefir, lowfat, plain, LIFEWAY) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .

Kefir g

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FAQ

Does bittersweet chocolate or kefir contain more calories in 100 grams?
Bittersweet chocolate is high in calories and kefir has 90% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories in 100g and kefir has 43 calories.

Is bittersweet chocolate or kefir better for protein?
Bittersweet chocolate is a fantastic source of protein and it has 280% more protein than kefir - bittersweet chocolate has 14.3g of protein per 100 grams and kefir has 3.8g of protein.

Does bittersweet chocolate or kefir have more carbohydrates?
By weight, kefir has signficantly fewer carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of carbs for 100g and kefir has 4.8g of carbohydrates.

Does bittersweet chocolate or kefir contain more calcium?
Both bittersweet chocolate and kefir are high in calcium. Kefir has 30% more calcium than bittersweet chocolate - bittersweet chocolate has 101mg of calcium in 100 grams and kefir has 130mg of calcium.

Does bittersweet chocolate or kefir contain more iron?
Bittersweet chocolate is an abundant source of iron and it has 434 times more iron than kefir - bittersweet chocolate has 17.4mg of iron in 100 grams and kefir has 0.04mg of iron.

Does bittersweet chocolate or kefir contain more potassium?
Bittersweet chocolate is a rich source of potassium and it has 410% more potassium than kefir - bittersweet chocolate has 830mg of potassium in 100 grams and kefir has 164mg of potassium.