Vanilla Yogurt vs. Bittersweet Chocolate
Nutrition comparison of Vanilla Yogurt and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
vanilla yogurt
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in vanilla yogurt and bittersweet chocolate:
- Both bittersweet chocolate and vanilla yogurt are high in calcium and potassium.
- Bittersweet chocolate has 13.8 times less sugar than vanilla yogurt.
- Bittersweet chocolate has more thiamin, niacin, pantothenic acid and folate, however, vanilla yogurt contains more Vitamin B12.
- Bittersweet chocolate is an excellent source of dietary fiber, iron and protein.
- Vanilla yogurt has 52% less carbohydrates than bittersweet chocolate.
USDA sources for nutritional information: Vanilla Yogurt (Yogurt, vanilla, whole milk) 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 vanilla yogurt has 84% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories per 100 grams and vanilla yogurt has 100 calories.
For macronutrient ratios, vanilla yogurt is heavier in protein, much heavier in carbs and much lighter in fat compared to bittersweet chocolate per calorie. Vanilla yogurt has a macronutrient ratio of 19:53:28 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Vanilla Yogurt | Bittersweet Chocolate | |
|---|---|---|
| Protein | 19% | 9% |
| Carbohydrates | 53% | 18% |
| Fat | 28% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Vanilla yogurt has 52% less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and vanilla yogurt has 13.5g of carbohydrates.
dietary fiber
Bittersweet chocolate is an excellent source of dietary fiber and it has more dietary fiber than vanilla yogurt - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and vanilla yogurt does not contain significant amounts.
sugar
Bittersweet chocolate has 13.8 times less sugar than vanilla yogurt - bittersweet chocolate has 0.91g of sugar per 100 grams and vanilla yogurt has 13.5g of sugar.
Protein
protein
Bittersweet chocolate is an excellent source of protein and it has 196% more protein than vanilla yogurt - bittersweet chocolate has 14.3g of protein per 100 grams and vanilla yogurt has 4.8g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and vanilla yogurt has 94% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and vanilla yogurt has 2g of saturated fat.
cholesterol
Bittersweet chocolate and vanilla yogurt contain similar amounts of cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and vanilla yogurt has 10mg of cholesterol.
Vitamins
Vitamin C
Vanilla yogurt has more Vitamin C than bittersweet chocolate - vanilla yogurt has 0.8mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin A
Vanilla yogurt has more Vitamin A than bittersweet chocolate - vanilla yogurt has 28ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin D
Vanilla yogurt and bittersweet chocolate contain similar amounts of Vitamin D - vanilla yogurt has 2iu of Vitamin D per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate and vanilla yogurt contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and vanilla yogurt has 0.07mg of Vitamin E.
Vitamin K
Bittersweet chocolate and vanilla yogurt contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and vanilla yogurt has 0.3ug of Vitamin K.
The B Vitamins
Bittersweet chocolate has more thiamin, niacin, pantothenic acid and folate, however, vanilla yogurt contains more Vitamin B12. Both vanilla yogurt and bittersweet chocolate contain significant amounts of riboflavin and Vitamin B6.
| Vanilla Yogurt | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.041 MG | 0.147 MG |
| Riboflavin | 0.197 MG | 0.1 MG |
| Niacin | 0.105 MG | 1.355 MG |
| Pantothenic acid | ~ | 0.168 MG |
| Vitamin B6 | 0.044 MG | 0.027 MG |
| Folate | 11 UG | 28 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Both bittersweet chocolate and vanilla yogurt are high in calcium. Vanilla yogurt has 66% more calcium than bittersweet chocolate - bittersweet chocolate has 101mg of calcium per 100 grams and vanilla yogurt has 168mg of calcium.
iron
Bittersweet chocolate is an excellent source of iron and it has 247 times more iron than vanilla yogurt - bittersweet chocolate has 17.4mg of iron per 100 grams and vanilla yogurt has 0.07mg of iron.
potassium
Both bittersweet chocolate and vanilla yogurt are high in potassium. Bittersweet chocolate has 286% more potassium than vanilla yogurt - bittersweet chocolate has 830mg of potassium per 100 grams and vanilla yogurt has 215mg 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,
| Vanilla Yogurt | Bittersweet Chocolate | |
|---|---|---|
| beta-carotene | 6 UG | ~ |
| lutein + zeaxanthin | ~ | 38 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bittersweet chocolate has more alpha linoleic acid (ALA) than vanilla yogurt per 100 grams.
| Vanilla Yogurt | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.038 G | 0.117 G |
| Total | 0.038 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, bittersweet chocolate has more linoleic acid than vanilla yogurt per 100 grams.
| Vanilla Yogurt | Bittersweet Chocolate | |
|---|---|---|
| linoleic acid | 0.068 G | 1.435 G |
| other omega 6 | ~ | 0.553 G |
| Total | 0.068 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: Vanilla Yogurt (Yogurt, vanilla, whole milk) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Vanilla Yogurt g
()
|
Daily Values (%) |
Bittersweet Chocolate g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 vanilla yogurt contain more calories in 100 grams?Bittersweet chocolate is high in calories and vanilla yogurt has 80% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories in 100g and vanilla yogurt has 100 calories.
Does bittersweet chocolate or vanilla yogurt have more carbohydrates?
By weight, vanilla yogurt has 50% fewer carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of carbs for 100g and vanilla yogurt has 13.5g of carbohydrates.
Does bittersweet chocolate or vanilla yogurt contain more calcium?
Both bittersweet chocolate and vanilla yogurt are high in calcium. Vanilla yogurt has 70% more calcium than bittersweet chocolate - bittersweet chocolate has 101mg of calcium in 100 grams and vanilla yogurt has 168mg of calcium.
Does bittersweet chocolate or vanilla yogurt contain more iron?
Bittersweet chocolate is an abundant source of iron and it has 247 times more iron than vanilla yogurt - bittersweet chocolate has 17.4mg of iron in 100 grams and vanilla yogurt has 0.07mg of iron.
Does bittersweet chocolate or vanilla yogurt contain more potassium?
Both bittersweet chocolate and vanilla yogurt are high in potassium. Bittersweet chocolate has 290% more potassium than vanilla yogurt - bittersweet chocolate has 830mg of potassium in 100 grams and vanilla yogurt has 215mg of potassium.