Bittersweet Chocolate vs. Russet Potato

Nutrition comparison of Bittersweet Chocolate and Russet Potato


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

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

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

  • Both bittersweet chocolate and russet potato are high in potassium.
  • Bittersweet chocolate has more riboflavin, however, russet potato contains more Vitamin B6.
  • Bittersweet chocolate is an excellent source of calcium, dietary fiber, iron and protein.
Detailed nutritional comparison of bittersweet chocolate and russet potato 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: Bittersweet Chocolate (Baking chocolate, unsweetened, squares) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.


Image of Bittersweet Chocolate src
Image of Russet Potato src

Calories and Carbs

calories

Bittersweet chocolate is high in calories and russet potato has 88% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories per 100 grams and russet potato has 79 calories.

For macronutrient ratios, bittersweet chocolate is much lighter in carbs, much heavier in fat and similar to russet potato for protein. Bittersweet chocolate has a macronutrient ratio of 9:18:73 and for russet potato, 10:89:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Bittersweet Chocolate Russet Potato
Protein 9% 10%
Carbohydrates 18% 89%
Fat 73% 1%
Alcohol ~ ~

carbohydrates

Russet potato has 36% less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.

dietary fiber

Bittersweet chocolate is an excellent source of dietary fiber and it has 11 times more dietary fiber than russet potato - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.

sugar

Bittersweet chocolate and russet potato contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and russet potato has 0.62g of sugar.

Protein

protein

Bittersweet chocolate is an excellent source of protein and it has 569% more protein than russet potato - bittersweet chocolate has 14.3g of protein per 100 grams and russet potato has 2.1g of protein.

Fat

saturated fat

Bittersweet chocolate is high in saturated fat and russet potato has 100% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.

cholesterol

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

Vitamins

Vitamin C

Russet potato has more Vitamin C than bittersweet chocolate - russet potato has 5.7mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.

Vitamin A

Russet potato and bittersweet chocolate contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.

Vitamin E

Bittersweet chocolate and russet potato contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.

Vitamin K

Bittersweet chocolate and russet potato contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.

The B Vitamins

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

Bittersweet Chocolate Russet Potato
Thiamin 0.147 MG 0.082 MG
Riboflavin 0.1 MG 0.033 MG
Niacin 1.355 MG 1.035 MG
Pantothenic acid 0.168 MG 0.301 MG
Vitamin B6 0.027 MG 0.345 MG
Folate 28 UG 14 UG

Minerals

calcium

Bittersweet chocolate is an excellent source of calcium and it has 677% more calcium than russet potato - bittersweet chocolate has 101mg of calcium per 100 grams and russet potato has 13mg of calcium.

iron

Bittersweet chocolate is an excellent source of iron and it has 19 times more iron than russet potato - bittersweet chocolate has 17.4mg of iron per 100 grams and russet potato has 0.86mg of iron.

potassium

Both bittersweet chocolate and russet potato are high in potassium. Bittersweet chocolate has 99% more potassium than russet potato - bittersweet chocolate has 830mg of potassium per 100 grams and russet potato has 417mg 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,

Bittersweet Chocolate Russet Potato
lutein + zeaxanthin 38 UG 5 UG

Omega-3 and Omega-6

omega 3s

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

Bittersweet Chocolate Russet Potato
alpha linoleic acid 0.117 G 0.01 G
Total 0.117 G 0.01 G

omega 6s

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

Bittersweet Chocolate Russet Potato
other omega 6 0.553 G ~
linoleic acid 1.435 G 0.032 G
Total 1.988 G 0.032 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 Bittersweet Chocolate or Russet Potato .

Note: The specific food items compared are: Bittersweet Chocolate (Baking chocolate, unsweetened, squares) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .

Bittersweet Chocolate g

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G Water G
G Starch G
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FAQ

Does bittersweet chocolate or russet potato contain more calories in 100 grams?
Bittersweet chocolate is high in calories and russet potato has 90% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories in 100g and russet potato has 79 calories.

Does bittersweet chocolate or russet potato have more carbohydrates?
By weight, russet potato has 40% fewer carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of carbs for 100g and russet potato has 18.1g of carbohydrates.

Does bittersweet chocolate or russet potato contain more calcium?
Bittersweet chocolate is a rich source of calcium and it has 680% more calcium than russet potato - bittersweet chocolate has 101mg of calcium in 100 grams and russet potato has 13mg of calcium.

Does bittersweet chocolate or russet potato contain more iron?
Bittersweet chocolate is an abundant source of iron and it has 19 times more iron than russet potato - bittersweet chocolate has 17.4mg of iron in 100 grams and russet potato has 0.86mg of iron.

Does bittersweet chocolate or russet potato contain more potassium?
Both bittersweet chocolate and russet potato are high in potassium. Bittersweet chocolate has 100% more potassium than russet potato - bittersweet chocolate has 830mg of potassium in 100 grams and russet potato has 417mg of potassium.