Oats vs. Bittersweet Chocolate

Nutrition comparison of Oats and Bittersweet Chocolate


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

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

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

  • Both bittersweet chocolate and oats are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Oat has more thiamin, pantothenic acid and Vitamin B6.
Detailed nutritional comparison of oats 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.


Image of Oats src
Image of Bittersweet Chocolate src

Calories and Carbs

calories

Both bittersweet chocolate and oats are high in calories. Bittersweet chocolate has 65% more calories than oat - bittersweet chocolate has 642 calories per 100 grams and oat has 389 calories.

For macronutrient ratios, oats is heavier in protein, much heavier in carbs and much lighter in fat compared to bittersweet chocolate per calorie. Oats has a macronutrient ratio of 17:67:16 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oats Bittersweet Chocolate
Protein 17% 9%
Carbohydrates 67% 18%
Fat 16% 73%
Alcohol ~ ~

carbohydrates

Oat is high in carbohydrates and bittersweet chocolate has 57% less carbohydrates than oat - bittersweet chocolate has 28.4g of total carbs per 100 grams and oat has 66.3g of carbohydrates.

dietary fiber

Both bittersweet chocolate and oats are high in dietary fiber. Bittersweet chocolate has 57% more dietary fiber than oat - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.

sugar

Bittersweet chocolate and oats contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and oat does not contain significant amounts.



Protein

protein

Both bittersweet chocolate and oats are high in protein. Oat has 18% more protein than bittersweet chocolate - bittersweet chocolate has 14.3g of protein per 100 grams and oat has 16.9g of protein.

Fat

saturated fat

Bittersweet chocolate is high in saturated fat and oat has 96% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and oat has 1.2g of saturated fat.

cholesterol

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

Vitamins

Vitamin E

Bittersweet chocolate has more Vitamin E than oat - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and oat does not contain significant amounts.

Vitamin K

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

The B Vitamins

Oat has more thiamin, pantothenic acid and Vitamin B6. Both oats and bittersweet chocolate contain significant amounts of riboflavin, niacin and folate.

Oats Bittersweet Chocolate
Thiamin 0.763 MG 0.147 MG
Riboflavin 0.139 MG 0.1 MG
Niacin 0.961 MG 1.355 MG
Pantothenic acid 1.349 MG 0.168 MG
Vitamin B6 0.119 MG 0.027 MG
Folate 56 UG 28 UG

Minerals

calcium

Both bittersweet chocolate and oats are high in calcium. Bittersweet chocolate has 87% more calcium than oat - bittersweet chocolate has 101mg of calcium per 100 grams and oat has 54mg of calcium.

iron

Both bittersweet chocolate and oats are high in iron. Bittersweet chocolate has 269% more iron than oat - bittersweet chocolate has 17.4mg of iron per 100 grams and oat has 4.7mg of iron.

potassium

Both bittersweet chocolate and oats are high in potassium. Bittersweet chocolate has 93% more potassium than oat - bittersweet chocolate has 830mg of potassium per 100 grams and oat has 429mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both oats and bittersweet chocolate contain significant amounts of alpha linoleic acid (ALA).

Oats Bittersweet Chocolate
alpha linoleic acid 0.111 G 0.117 G
Total 0.111 G 0.117 G

omega 6s

Comparing omega-6 fatty acids, both oats and bittersweet chocolate contain significant amounts of linoleic acid.

Oats Bittersweet Chocolate
linoleic acid 2.424 G 1.435 G
other omega 6 ~ 0.553 G
Total 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .

Oats g

()
Daily Values (%)

Bittersweet Chocolate g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G