Baking chocolate vs Nuts
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Baking chocolate, unsweetened, squares is higher in more vitamins & minerals
Calories (kcal)
Baking chocolate 642
Nuts 716
Protein (g)
Baking chocolate 14.3
Nuts 7.79
Carbs (g)
Baking chocolate 28.4
Nuts 12.8
Fat (g)
Baking chocolate 52.3
Nuts 76.1
Fiber (g)
Baking chocolate 16.6
Nuts 8.00
Quick answers
Which has more protein?
Baking chocolate, unsweetened, squares — 14.3g vs 7.79g per 100g.
Which has fewer calories?
Baking chocolate, unsweetened, squares — 642 vs 716 kcal per 100g.
Which is more nutrient-dense?
Baking chocolate, unsweetened, squares scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Baking chocolate | Nuts | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 642 kcal | 716 kcal | -10% |
| Macronutrients | |||
| Water | 1.34 g | 1.61 g | -17% |
| Protein | 14.3 g | 7.79 g | +84% |
| Total lipid (fat) | 52.3 g | 76.1 g | -31% |
| Carbohydrate, by difference | 28.4 g | 12.8 g | +122% |
| Fiber, total dietary | 16.6 g | 8.00 g | +108% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 32.3 g | 11.9 g | +170% |
| Fatty acids, total monounsaturated | 16.1 g | 59.3 g | -73% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 2.00 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0.700 mg | -100% |
| Thiamin (Vitamin B1) | 0.147 mg | 0.710 mg | -79% |
| Riboflavin (Vitamin B2) | 0.100 mg | 0.087 mg | +15% |
| Niacin (Vitamin B3) | 1.36 mg | 2.27 mg | -40% |
| Pantothenic acid (Vitamin B5) | 0.168 mg | 0.603 mg | -72% |
| Vitamin B-6 — Pyridoxine | 0.027 mg | 0.359 mg | -92% |
| Biotin (Vitamin B7) | 28.0 ug | 10.0 ug | +180% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 45.7 mg | 44.6 mg | +2% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.400 mg | 0.570 mg | -30% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 101 mg | 70.0 mg | +44% |
| Iron, Fe | 17.4 mg | 2.65 mg | +557% |
| Magnesium, Mg | 327 mg | 118 mg | +177% |
| Phosphorus, P | 400 mg | 198 mg | +102% |
| Potassium, K | 830 mg | 363 mg | +129% |
| Sodium, Na | 24.0 mg | 353 mg | -93% |
| Zinc, Zn | 9.63 mg | 1.29 mg | +647% |
| Copper, Cu | 3.23 mg | 0.570 mg | +467% |
| Manganese, Mn | 4.17 mg | 3.04 mg | +37% |
| Selenium, Se | 8.10 ug | 11.7 ug | -31% |
| Other Nutrients | |||
| Energy | 2685 kj | 2996 kj | -10% |
| Ash | 3.60 g | 1.70 g | +112% |
| Total Sugars | 0.910 g | 4.14 g | -78% |
| Sucrose | 0.910 g | 4.00 g | -77% |
| Glucose | 0 g | 0.070 g | -100% |
| Fructose | 0 g | 0.070 g | -100% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | — | |
| Starch | — | 1.05 g | |
| Folic acid (Vitamin B9 — synthetic) | 28.0 ug | 10.0 ug | +180% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 28.0 ug | 10.0 ug | +180% |
| Betaine | 2.60 mg | 0.300 mg | +767% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 0 IU | = |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 38.0 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 5.83 mg | 0 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 9.70 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0.075 g | -100% |
| SFA 13:0 (Tridecanoic acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.033 g | 0.668 g | -95% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | 0 g | = |
| SFA 16:0 (Palmitic acid) | 13.3 g | 5.93 g | +124% |
| SFA 17:0 (Margaric acid) | 0.100 g | 0.156 g | -36% |
| SFA 18:0 (Stearic acid) | 18.2 g | 2.28 g | +700% |
| SFA 20:0 (Arachidic acid) | 0.553 g | 1.94 g | -72% |
| SFA 22:0 (Behenic acid) | 0.050 g | 0.621 g | -92% |
| SFA 24:0 (Lignoceric acid) | 0 g | 0.272 g | -100% |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0 g | = |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.100 g | 12.7 g | -99% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 16.0 g | 44.4 g | -64% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 16.0 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 1.92 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.237 g | -100% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | 0.011 g | -100% |
| Fatty acids, total polyunsaturated | 1.55 g | 1.50 g | +4% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.43 g | 1.30 g | +10% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.117 g | 0.196 g | -40% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.117 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | 0 g | = |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0 g | — | |
| TFA 18:1 t | 0 g | — | |
| Stigmasterol | 38.0 mg | 0 mg | |
| Campesterol | 13.0 mg | 10.0 mg | +30% |
| Beta-sitosterol | 85.0 mg | 145 mg | -41% |
| Tryptophan (EAA) | 0.130 g | — | |
| Threonine (EAA) | 0.370 g | — | |
| Isoleucine (EAA, BCAA) | 0.410 g | — | |
| Leucine (EAA, BCAA) | 0.695 g | — | |
| Lysine (EAA) | 0.470 g | — | |
| Methionine (EAA) | 0.140 g | — | |
| Cystine (conditionally essential) | 0.225 g | — | |
| Phenylalanine (EAA) | 0.525 g | — | |
| Tyrosine (conditionally essential) | 0.425 g | — | |
| Valine (EAA, BCAA) | 0.655 g | — | |
| Arginine (conditionally essential) | 0.815 g | — | |
| Histidine (EAA) | 0.215 g | — | |
| Alanine | 0.475 g | — | |
| Aspartic acid | 1.27 g | — | |
| Glutamic acid | 1.87 g | — | |
| Glycine (conditionally essential) | 0.505 g | — | |
| Proline (conditionally essential) | 0.880 g | — | |
| Serine | 0.530 g | — | |
| Hydroxyproline | 0 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 80.0 mg | 0 mg | |
| Theobromine | 1297 mg | 0 mg | |
| Proanthocyanidin dimers | 163 mg | — | |
| Proanthocyanidin trimers | 124 mg | — | |
| Proanthocyanidin 4-6mers | 358 mg | — | |
| Proanthocyanidin 7-10mers | 240 mg | — | |
| Proanthocyanidin polymers (>10mers) | 563 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 142 mg | — | |
| (+)-Catechin | 64.3 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0.900 mg | 1.80 mg | -50% |
| Choline from phosphatidylcholine | 11.0 mg | 30.0 mg | -63% |
| Choline from phosphocholine | 0 mg | 1.10 mg | -100% |
| Choline from sphingomyelin | 0 mg | 0 mg | = |
| Free Choline | 34.0 mg | 11.0 mg | +209% |
| Total Choline | 46.0 mg | 45.0 mg | +2% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.