How many calories are in one ounce of bittersweet chocolate?

Bittersweet chocolate has 186 calories per ounce or 641 calories for every 100 grams. Most of its calories are from fat and carbohydrates.

How much protein is in one ounce of bittersweet chocolate?

An excellent source of protein, a single ounce of Bittersweet Chocolate contains 8% of recommended daily values or 4.2 grams of protein. However, the protein in bittersweet chocolate is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in bittersweet chocolate?

Bittersweet chocolate is an excellent source of many nutrients, including dietary fiber, calcium, iron, magnesium and potassium.

Does bittersweet chocolate contain antioxidants?

Bittersweet chocolate contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid lutein + zeaxanthin.

What's similar to bittersweet chocolate in cooking?

White chocolate, milk chocolate, cocoa powder and caramel are similar to, or commonly paired with bittersweet chocolate in cooking and recipes.

Food with Nutrition Similar to Bittersweet Chocolate

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Summary
Similar sweets
Similar plants
Similar nuts

Bittersweet Chocolate source

Similar to Bittersweet Chocolate

A common and very nutrient dense sweet, bittersweet chocolate is an excellent source of dietary fiber, protein, calcium, iron and potassium. One ounce of bittersweet chocolate contains about 186 calories.

Several foods are similar nutritionally to bittersweet chocolate, including cocoa powder and ginger.

The closest vegan nutritional substitutes to bittersweet chocolate include ginger, cardamom and flaxseeds.

We compared the key nutrients in bittersweet chocolate (dietary fiber, protein, calcium, iron and potassium) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

sweets: Cocoa Powder

plants and vegetables: Ginger, Cardamom, Dijon Mustard, Mint, Paprika, Black Pepper

nuts, grains and legumes: Flaxseeds, Whole Wheat Flour, Pine Nut, Sesame Seeds, Pecan, , Granola, Cornmeal, Hazelnut, Pumpkin Seeds, Cashews, Chia Seeds, Brazil Nut

The details of the top 20 foods most nutritionally similar to bittersweet chocolate are below.

sweets

Cocoa Powder

Similarity: > 95%

Cocoa powder is high in many of the same nutrients as bittersweet chocolate, including dietary fiber, protein, saturated fat and calcium. Also, cocoa powder contains more riboflavin, niacin and Vitamin B6 than bittersweet chocolate.

For 100 grams of bittersweet chocolate and cocoa powder:

Bittersweet Chocolate (3.5 ounces)		Cocoa Powder (19 tbsps)
17	dietary fiber (G)	37
14	protein (G)	20
101	calcium (MG)	128
17	iron (MG)	14
830	potassium (MG)	1524

However, bittersweet chocolate

Here is a comparison of the rest of nutrients:

642	calories (KCAL)	228
0.91	sugar (G)	1.8
32	saturated fat (G)	8.1
0.4	Vitamin E (MG)	0.1
0.15	thiamin (MG)	0.08
0.1	riboflavin (MG)	0.24
1.4	niacin (MG)	2.2
0.17	pantothenic acid (MG)	0.25
0.03	Vitamin B6 (MG)	0.12
28	folate (UG)	32

0.964 | 0.964 | 8.33 Complete Comparison:
Cocoa Powder vs. Bittersweet Chocolate

plants and vegetables

Several plants and vegetables offer similar nutrients to bittersweet chocolate including ginger, cardamom, dijon mustard, mint and paprika.

Ginger

Similarity: > 95%

Ginger is high in many of the same nutrients as bittersweet chocolate, including dietary fiber, protein, calcium and iron. Moreover, ginger contains more Vitamin C, riboflavin, niacin and Vitamin B6 than bittersweet chocolate.

For 100 grams of bittersweet chocolate and ginger:

Bittersweet Chocolate (3.5 ounces)		Ginger (56 tsps)
17	dietary fiber (G)	14
14	protein (G)	9
101	calcium (MG)	114
17	iron (MG)	20
830	potassium (MG)	1320

However, bittersweet chocolate does contain more Vitamin E and thiamin than ginger by weight.

Here is a comparison of the rest of nutrients:

642	calories (KCAL)	335
0.91	sugar (G)	3.4
32	saturated fat (G)	2.6
0	Vitamin C (MG)	0.7
0	Vitamin A (UG)	2
0.4	Vitamin E (MG)	0
0.15	thiamin (MG)	0.05
0.1	riboflavin (MG)	0.17
1.4	niacin (MG)	9.6
0.17	pantothenic acid (MG)	0.48
0.03	Vitamin B6 (MG)	0.63
28	folate (UG)	13

0.956 | 0.956 | 7.85 Complete Comparison:
Ginger vs. Bittersweet Chocolate

Cardamom

Similarity: > 90%

Cardamom is high in many of the same nutrients as bittersweet chocolate, including dietary fiber, protein, calcium and iron. Also, cardamom contains more Vitamin C, riboflavin and Vitamin B6 than bittersweet chocolate.

For 100 grams of bittersweet chocolate and cardamom:

Bittersweet Chocolate (3.5 ounces)		Cardamom (50 tsps)
17	dietary fiber (G)	28
14	protein (G)	11
101	calcium (MG)	383
17	iron (MG)	14
830	potassium (MG)	1119

However, bittersweet chocolate does contain more Vitamin E, pantothenic acid and folate than cardamom by weight.

Here is a comparison of the rest of nutrients:

642	calories (KCAL)	311
0.91	sugar (G)	0
32	saturated fat (G)	0.68
0	Vitamin C (MG)	21
0.4	Vitamin E (MG)	0
0.15	thiamin (MG)	0.2
0.1	riboflavin (MG)	0.18
1.4	niacin (MG)	1.1
0.17	pantothenic acid (MG)	0
0.03	Vitamin B6 (MG)	0.23
28	folate (UG)	0

0.938 | 0.938 | 7.2 Complete Comparison:
Cardamom vs. Bittersweet Chocolate

Dijon Mustard

Similarity: > 90%

Dijon mustard is high in many of the same nutrients as bittersweet chocolate, including dietary fiber, protein, calcium and iron. Moreover, dijon mustard contains more Vitamin C, Vitamin E, thiamin and riboflavin than bittersweet chocolate.

For 100 grams of bittersweet chocolate and dijon mustard:

Bittersweet Chocolate (3.5 ounces)		Dijon Mustard (50 tsps)
17	dietary fiber (G)	12
14	protein (G)	26
101	calcium (MG)	266
17	iron (MG)	9.2
830	potassium (MG)	738

However, bittersweet chocolate does contain more than dijon mustard by weight.

Here is a comparison of the rest of nutrients:

642	calories (KCAL)	508
0.91	sugar (G)	6.8
32	saturated fat (G)	2
0	Vitamin C (MG)	7.1
0	Vitamin A (UG)	2
0.4	Vitamin E (MG)	5.1
0.15	thiamin (MG)	0.81
0.1	riboflavin (MG)	0.26
1.4	niacin (MG)	4.7
0.17	pantothenic acid (MG)	0.81
0.03	Vitamin B6 (MG)	0.4
28	folate (UG)	162

0.923 | 0.923 | 10.48 Complete Comparison:
Dijon Mustard vs. Bittersweet Chocolate

Mint

Similarity: > 90%

Mint is high in many of the same nutrients as bittersweet chocolate, including dietary fiber, calcium, iron and potassium. Moreover, mint contains more Vitamin C, Vitamin A, riboflavin, Vitamin B6 and folate than bittersweet chocolate.

For 100 grams of bittersweet chocolate and mint:

Bittersweet Chocolate (3.5 ounces)		Mint (2000 leaves)
17	dietary fiber (G)	8
14	protein (G)	3.8
101	calcium (MG)	243
17	iron (MG)	5.1
830	potassium (MG)	569

However, bittersweet chocolate does contain more protein and Vitamin E than mint by weight.

Here is a comparison of the rest of nutrients:

642	calories (KCAL)	70
0.91	sugar (G)	0
32	saturated fat (G)	0.25
0	Vitamin C (MG)	32
0	Vitamin A (UG)	212
0.4	Vitamin E (MG)	0
0.15	thiamin (MG)	0.08
0.1	riboflavin (MG)	0.27
1.4	niacin (MG)	1.7
0.17	pantothenic acid (MG)	0.34
0.03	Vitamin B6 (MG)	0.13
28	folate (UG)	114

0.912 | 0.912 | 4.05 Complete Comparison:
Mint vs. Bittersweet Chocolate

Paprika

Similarity: > 90%

Paprika is high in many of the same nutrients as bittersweet chocolate, including dietary fiber, protein, calcium and iron. Moreover, paprika contains more Vitamin C, Vitamin A, Vitamin E and thiamin than bittersweet chocolate.

For 100 grams of bittersweet chocolate and paprika:

Bittersweet Chocolate (3.5 ounces)		Paprika (43 tsps)
17	dietary fiber (G)	35
14	protein (G)	14
101	calcium (MG)	229
17	iron (MG)	21
830	potassium (MG)	2280

However, bittersweet chocolate does contain more than paprika by weight.

Here is a comparison of the rest of nutrients:

642	calories (KCAL)	282
0.91	sugar (G)	10
32	saturated fat (G)	2.1
0	Vitamin C (MG)	0.9
0	Vitamin A (UG)	2463
0.4	Vitamin E (MG)	29
0.15	thiamin (MG)	0.33
0.1	riboflavin (MG)	1.2
1.4	niacin (MG)	10
0.17	pantothenic acid (MG)	2.5
0.03	Vitamin B6 (MG)	2.1
28	folate (UG)	49

0.907 | 0.907 | 13.17 Complete Comparison:
Paprika vs. Bittersweet Chocolate

Black Pepper

Similarity: > 90%

Black pepper is high in many of the same nutrients as bittersweet chocolate, including dietary fiber, protein, calcium and iron. Moreover, black pepper contains more Vitamin A, riboflavin, pantothenic acid and Vitamin B6 than bittersweet chocolate.

For 100 grams of bittersweet chocolate and black pepper:

Bittersweet Chocolate (3.5 ounces)		Black Pepper (43 tsps)
17	dietary fiber (G)	25
14	protein (G)	10
101	calcium (MG)	443
17	iron (MG)	9.7
830	potassium (MG)	1329

However, bittersweet chocolate does contain more than black pepper by weight.

Here is a comparison of the rest of nutrients:

642	calories (KCAL)	251
0.91	sugar (G)	0.64
32	saturated fat (G)	1.4
0	Vitamin A (UG)	27
0.4	Vitamin E (MG)	1
0.15	thiamin (MG)	0.11
0.1	riboflavin (MG)	0.18
1.4	niacin (MG)	1.1
0.17	pantothenic acid (MG)	1.4
0.03	Vitamin B6 (MG)	0.29
28	folate (UG)	17

0.905 | 0.905 | 7.22 Complete Comparison:
Black Pepper vs. Bittersweet Chocolate

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to bittersweet chocolate. Flaxseeds, whole wheat flour, pine nut, sesame seeds and pecan are all high in dietary fiber, protein, calcium, iron and or potassium.

Flaxseeds

Similarity: > 90%

Flaxseeds are high in many of the same nutrients as bittersweet chocolate, including dietary fiber, protein, calcium and iron. Moreover, flaxseeds contains more thiamin, niacin, pantothenic acid, Vitamin B6 and folate than bittersweet chocolate.

For 100 grams of bittersweet chocolate and flaxseeds:

Bittersweet Chocolate (3.5 ounces)		Flaxseeds (10 tbsps)
17	dietary fiber (G)	27
14	protein (G)	18
101	calcium (MG)	255
17	iron (MG)	5.7
830	potassium (MG)	813

However, bittersweet chocolate does contain more than flaxseeds by weight.

Here is a comparison of the rest of nutrients:

642	calories (KCAL)	534
0.91	sugar (G)	1.6
32	saturated fat (G)	3.7
0	Vitamin C (MG)	0.6
0.4	Vitamin E (MG)	0.31
0.15	thiamin (MG)	1.6
0.1	riboflavin (MG)	0.16
1.4	niacin (MG)	3.1
0.17	pantothenic acid (MG)	0.99
0.03	Vitamin B6 (MG)	0.47
28	folate (UG)	87

0.937 | 0.937 | 9.48 Complete Comparison:
Flaxseeds vs. Bittersweet Chocolate

Whole Wheat Flour

Similarity: > 90%

Whole wheat flour is high in many of the same nutrients as bittersweet chocolate, including dietary fiber, protein, iron and potassium. Moreover, whole wheat flour contains more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6 than bittersweet chocolate.

For 100 grams of bittersweet chocolate and whole wheat flour:

Bittersweet Chocolate (3.5 ounces)		Whole Wheat Flour (3/4 cup)
17	dietary fiber (G)	13
14	protein (G)	9.6
101	calcium (MG)	33
17	iron (MG)	3.7
830	potassium (MG)	394

However, bittersweet chocolate does contain more calcium than whole wheat flour by weight.

Here is a comparison of the rest of nutrients:

642	calories (KCAL)	332
0.91	sugar (G)	1
32	saturated fat (G)	0.43
0.4	Vitamin E (MG)	0.53
0.15	thiamin (MG)	0.3
0.1	riboflavin (MG)	0.19
1.4	niacin (MG)	5.3
0.17	pantothenic acid (MG)	1
0.03	Vitamin B6 (MG)	0.19
28	folate (UG)	28

0.928 | 0.928 | 5.36 Complete Comparison:
Whole Wheat Flour vs. Bittersweet Chocolate

Pine Nut

Similarity: > 90%

Pine nut is high in many of the same nutrients as bittersweet chocolate, including dietary fiber, protein, iron and potassium. Moreover, pine nut contains more Vitamin C, Vitamin E, thiamin, riboflavin and niacin than bittersweet chocolate.

For 100 grams of bittersweet chocolate and pine nut:

Bittersweet Chocolate (3.5 ounces)		Pine Nut (3/4 cup)
17	dietary fiber (G)	3.7
14	protein (G)	14
101	calcium (MG)	16
17	iron (MG)	5.5
830	potassium (MG)	597

However, bittersweet chocolate does contain more calcium than pine nut by weight.

Here is a comparison of the rest of nutrients:

642	calories (KCAL)	673
0.91	sugar (G)	3.6
32	saturated fat (G)	4.9
0	Vitamin C (MG)	0.8
0	Vitamin A (UG)	1
0.4	Vitamin E (MG)	9.3
0.15	thiamin (MG)	0.36
0.1	riboflavin (MG)	0.23
1.4	niacin (MG)	4.4
0.17	pantothenic acid (MG)	0.31
0.03	Vitamin B6 (MG)	0.09
28	folate (UG)	34

0.927 | 0.927 | 8.15 Complete Comparison:
Pine Nut vs. Bittersweet Chocolate

Sesame Seeds

Similarity: > 90%

Sesame seeds are high in many of the same nutrients as bittersweet chocolate, including dietary fiber, protein, saturated fat and calcium. Moreover, sesame seeds contains more thiamin, riboflavin, niacin, Vitamin B6 and folate than bittersweet chocolate.

For 100 grams of bittersweet chocolate and sesame seeds:

Bittersweet Chocolate (3.5 ounces)		Sesame Seeds (3.5 ounces)
17	dietary fiber (G)	14
14	protein (G)	17
101	calcium (MG)	989
17	iron (MG)	15
830	potassium (MG)	475

However, bittersweet chocolate does contain more Vitamin E than sesame seeds by weight.

Here is a comparison of the rest of nutrients:

642	calories (KCAL)	565
0.91	sugar (G)	0
32	saturated fat (G)	6.7
0.4	Vitamin E (MG)	0
0.15	thiamin (MG)	0.8
0.1	riboflavin (MG)	0.25
1.4	niacin (MG)	4.6
0.17	pantothenic acid (MG)	0.05
0.03	Vitamin B6 (MG)	0.8
28	folate (UG)	98

0.924 | 0.924 | 10.64 Complete Comparison:
Sesame Seeds vs. Bittersweet Chocolate

Pecan

Similarity: > 90%

Pecan is high in many of the same nutrients as bittersweet chocolate, including dietary fiber, protein, saturated fat and calcium. Moreover, pecan contains more Vitamin C, thiamin, pantothenic acid and Vitamin B6 than bittersweet chocolate.

For 100 grams of bittersweet chocolate and pecan:

Bittersweet Chocolate (3.5 ounces)		Pecan (7/8 cup)
17	dietary fiber (G)	9.6
14	protein (G)	9.2
101	calcium (MG)	70
17	iron (MG)	2.5
830	potassium (MG)	410

However, bittersweet chocolate

Here is a comparison of the rest of nutrients:

642	calories (KCAL)	691
0.91	sugar (G)	4
32	saturated fat (G)	6.2
0	Vitamin C (MG)	1.1
0	Vitamin A (UG)	3
0.4	Vitamin E (MG)	1.4
0.15	thiamin (MG)	0.66
0.1	riboflavin (MG)	0.13
1.4	niacin (MG)	1.2
0.17	pantothenic acid (MG)	0.86
0.03	Vitamin B6 (MG)	0.21
28	folate (UG)	22

0.924 | 0.924 | 6.12 Complete Comparison:
Pecan vs. Bittersweet Chocolate

Similarity: > 90%

is high in many of the same nutrients as bittersweet chocolate, including dietary fiber, protein, iron and potassium. Moreover, contains more Vitamin A, thiamin, riboflavin, niacin and Vitamin B6 than bittersweet chocolate.

For 100 grams of bittersweet chocolate and :

Bittersweet Chocolate (3.5 ounces)		(5/8 cup)
17	dietary fiber (G)	7.3
14	protein (G)	9.4
101	calcium (MG)	7
17	iron (MG)	2.7
830	potassium (MG)	287

A higher water content, is less nutritionally dense than bittersweet chocolate. Bittersweet chocolate does contain more calcium than by weight.

Here is a comparison of the rest of nutrients:

642	calories (KCAL)	365
0.91	sugar (G)	0.64
32	saturated fat (G)	0.67
0	Vitamin A (UG)	11
0.4	Vitamin E (MG)	0.49
0.15	thiamin (MG)	0.39
0.1	riboflavin (MG)	0.2
1.4	niacin (MG)	3.6
0.17	pantothenic acid (MG)	0.42
0.03	Vitamin B6 (MG)	0.62
28	folate (UG)	19

0.922 | 0.922 | 0 Complete Comparison:
vs. Bittersweet Chocolate

Granola

Similarity: > 90%

Granola is high in many of the same nutrients as bittersweet chocolate, including dietary fiber, protein, calcium and iron. Moreover, granola contains more Vitamin C, Vitamin E, thiamin and riboflavin than bittersweet chocolate.

For 100 grams of bittersweet chocolate and granola:

Bittersweet Chocolate (3.5 ounces)		Granola (7/8 cup)
17	dietary fiber (G)	8.9
14	protein (G)	14
101	calcium (MG)	76
17	iron (MG)	4
830	potassium (MG)	539

However, bittersweet chocolate does contain more than granola by weight.

Here is a comparison of the rest of nutrients:

642	calories (KCAL)	489
0.91	sugar (G)	20
32	saturated fat (G)	4
0	trans fat (G)	0.02
0	Vitamin C (MG)	1.2
0	Vitamin A (UG)	1
0.4	Vitamin E (MG)	11
0.15	thiamin (MG)	0.55
0.1	riboflavin (MG)	0.35
1.4	niacin (MG)	2.7
0.17	pantothenic acid (MG)	0.75
0.03	Vitamin B6 (MG)	0.37
28	folate (UG)	84

0.916 | 0.916 | 7.62 Complete Comparison:
Granola vs. Bittersweet Chocolate

Cornmeal

Similarity: > 90%

Cornmeal is high in many of the same nutrients as bittersweet chocolate, including dietary fiber, protein, iron and potassium. Moreover, cornmeal contains more thiamin, niacin, pantothenic acid and Vitamin B6 than bittersweet chocolate.

For 100 grams of bittersweet chocolate and cornmeal:

Bittersweet Chocolate (3.5 ounces)		Cornmeal (7/8 cup)
17	dietary fiber (G)	9.4
14	protein (G)	9.9
101	calcium (MG)	6
17	iron (MG)	3
830	potassium (MG)	322

However, bittersweet chocolate does contain more calcium than cornmeal by weight.

Here is a comparison of the rest of nutrients:

642	calories (KCAL)	384
0.91	sugar (G)	1.6
32	saturated fat (G)	1
0.4	Vitamin E (MG)	0.37
0.15	thiamin (MG)	0.3
0.1	riboflavin (MG)	0.09
1.4	niacin (MG)	2.5
0.17	pantothenic acid (MG)	0.6
0.03	Vitamin B6 (MG)	0.59
28	folate (UG)	34

0.914 | 0.914 | 4.2 Complete Comparison:
Cornmeal vs. Bittersweet Chocolate

Hazelnut

Similarity: > 90%

Hazelnut is high in many of the same nutrients as bittersweet chocolate, including dietary fiber, protein, calcium and iron. Moreover, hazelnut contains more Vitamin C, Vitamin E, thiamin, pantothenic acid and Vitamin B6 than bittersweet chocolate.

For 100 grams of bittersweet chocolate and hazelnut:

Bittersweet Chocolate (3.5 ounces)		Hazelnut (3.5 ounces)
17	dietary fiber (G)	9.4
14	protein (G)	15
101	calcium (MG)	123
17	iron (MG)	4.4
830	potassium (MG)	755

However, bittersweet chocolate does contain more than hazelnut by weight.

Here is a comparison of the rest of nutrients:

642	calories (KCAL)	646
0.91	sugar (G)	4.9
32	saturated fat (G)	4.5
0	Vitamin C (MG)	3.8
0	Vitamin A (UG)	3
0.4	Vitamin E (MG)	15
0.15	thiamin (MG)	0.34
0.1	riboflavin (MG)	0.12
1.4	niacin (MG)	2.1
0.17	pantothenic acid (MG)	0.92
0.03	Vitamin B6 (MG)	0.62
28	folate (UG)	88

0.912 | 0.912 | 7.63 Complete Comparison:
Hazelnut vs. Bittersweet Chocolate

Pumpkin Seeds

Similarity: > 90%

Pumpkin seeds are high in many of the same nutrients as bittersweet chocolate, including dietary fiber, protein, calcium and iron.

For 100 grams of bittersweet chocolate and pumpkin seeds:

Bittersweet Chocolate (3.5 ounces)		Pumpkin Seeds (1.5 cup)
17	dietary fiber (G)	18
14	protein (G)	19
101	calcium (MG)	55
17	iron (MG)	3.3
830	potassium (MG)	919

However, bittersweet chocolate does contain more Vitamin E, thiamin and niacin than pumpkin seeds by weight.

Here is a comparison of the rest of nutrients:

642	calories (KCAL)	446
0.91	sugar (G)	0
32	saturated fat (G)	3.7
0	Vitamin C (MG)	0.3
0	Vitamin A (UG)	3
0.4	Vitamin E (MG)	0
0.15	thiamin (MG)	0.03
0.1	riboflavin (MG)	0.05
1.4	niacin (MG)	0.29
0.17	pantothenic acid (MG)	0.06
0.03	Vitamin B6 (MG)	0.04
28	folate (UG)	9

0.912 | 0.912 | 4.91 Complete Comparison:
Pumpkin Seeds vs. Bittersweet Chocolate

Cashews

Similarity: > 90%

Cashews are high in many of the same nutrients as bittersweet chocolate, including dietary fiber, protein, saturated fat and iron. Also, cashews contains more thiamin, pantothenic acid and Vitamin B6 than bittersweet chocolate.

For 100 grams of bittersweet chocolate and cashews:

Bittersweet Chocolate (3.5 ounces)		Cashews (3.5 ounces)
17	dietary fiber (G)	3.3
14	protein (G)	18
101	calcium (MG)	37
17	iron (MG)	6.7
830	potassium (MG)	660

However, bittersweet chocolate does contain more calcium than cashews by weight.

Here is a comparison of the rest of nutrients:

642	calories (KCAL)	553
0.91	sugar (G)	5.9
32	saturated fat (G)	7.8
0	Vitamin C (MG)	0.5
0.4	Vitamin E (MG)	0.9
0.15	thiamin (MG)	0.42
0.1	riboflavin (MG)	0.06
1.4	niacin (MG)	1.1
0.17	pantothenic acid (MG)	0.86
0.03	Vitamin B6 (MG)	0.42
28	folate (UG)	25

0.911 | 0.911 | 7.58 Complete Comparison:
Cashews vs. Bittersweet Chocolate

Chia Seeds

Similarity: > 90%

Chia seeds are high in many of the same nutrients as bittersweet chocolate, including dietary fiber, protein, calcium and iron. Moreover, chia seeds contains more trans fat, Vitamin C, thiamin, riboflavin and niacin than bittersweet chocolate.

For 100 grams of bittersweet chocolate and chia seeds:

Bittersweet Chocolate (3.5 ounces)		Chia Seeds (3.5 ounces)
17	dietary fiber (G)	34
14	protein (G)	17
101	calcium (MG)	631
17	iron (MG)	7.7
830	potassium (MG)	407

However, bittersweet chocolate does contain more pantothenic acid and Vitamin B6 than chia seeds by weight.

Here is a comparison of the rest of nutrients:

642	calories (KCAL)	486
0.91	sugar (G)	0
32	saturated fat (G)	3.3
0	trans fat (G)	0.14
0	Vitamin C (MG)	1.6
0.4	Vitamin E (MG)	0.5
0.15	thiamin (MG)	0.62
0.1	riboflavin (MG)	0.17
1.4	niacin (MG)	8.8
0.17	pantothenic acid (MG)	0
0.03	Vitamin B6 (MG)	0
28	folate (UG)	49

0.906 | 0.906 | 9.56 Complete Comparison:
Chia Seeds vs. Bittersweet Chocolate

Brazil Nut

Similarity: > 90%

Brazil nut is high in many of the same nutrients as bittersweet chocolate, including dietary fiber, protein, saturated fat and calcium. Moreover, brazil nut contains more Vitamin C, Vitamin E, thiamin and Vitamin B6 than bittersweet chocolate.

For 100 grams of bittersweet chocolate and brazil nut:

Bittersweet Chocolate (3.5 ounces)		Brazil Nut (3/4 cup)
17	dietary fiber (G)	7.5
14	protein (G)	14
101	calcium (MG)	160
17	iron (MG)	2.4
830	potassium (MG)	659

However, bittersweet chocolate does contain more niacin than brazil nut by weight.

Here is a comparison of the rest of nutrients:

642	calories (KCAL)	659
0.91	sugar (G)	2.3
32	saturated fat (G)	16
0	Vitamin C (MG)	0.7
0.4	Vitamin E (MG)	5.7
0.15	thiamin (MG)	0.62
0.1	riboflavin (MG)	0.04
1.4	niacin (MG)	0.3
0.17	pantothenic acid (MG)	0.18
0.03	Vitamin B6 (MG)	0.1
28	folate (UG)	22

0.904 | 0.904 | 7.9 Complete Comparison:
Brazil Nut vs. Bittersweet Chocolate

Other Nutritional Substitutes

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