Chocolate vs Nuts
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Chocolate, dark, 60-69% cacao solids is higher in more vitamins & minerals
Calories (kcal)
Chocolate 579
Nuts 716
Protein (g)
Chocolate 6.12
Nuts 7.79
Carbs (g)
Chocolate 52.4
Nuts 12.8
Fat (g)
Chocolate 38.3
Nuts 76.1
Fiber (g)
Chocolate 8.00
Nuts 8.00
Quick answers
Which has more protein?
Nuts, macadamia nuts, dry roasted, with salt added — 7.79g vs 6.12g per 100g.
Which has fewer calories?
Chocolate, dark, 60-69% cacao solids — 579 vs 716 kcal per 100g.
Which is more nutrient-dense?
Chocolate, dark, 60-69% cacao solids 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 | Chocolate | Nuts | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 579 kcal | 716 kcal | -19% |
| Macronutrients | |||
| Water | 1.25 g | 1.61 g | -22% |
| Protein | 6.12 g | 7.79 g | -21% |
| Total lipid (fat) | 38.3 g | 76.1 g | -50% |
| Carbohydrate, by difference | 52.4 g | 12.8 g | +309% |
| Fiber, total dietary | 8.00 g | 8.00 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 22.0 g | 11.9 g | +84% |
| Fatty acids, total monounsaturated | 11.5 g | 59.3 g | -81% |
| Fatty acids, total trans | 0.079 g | — | |
| Cholesterol | 6.00 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0.700 mg | |
| Thiamin (Vitamin B1) | 0.032 mg | 0.710 mg | -95% |
| Riboflavin (Vitamin B2) | 0.049 mg | 0.087 mg | -44% |
| Niacin (Vitamin B3) | 0.838 mg | 2.27 mg | -63% |
| Pantothenic acid (Vitamin B5) | 0.300 mg | 0.603 mg | -50% |
| Vitamin B-6 — Pyridoxine | 0.034 mg | 0.359 mg | -91% |
| Biotin (Vitamin B7) | — | 10.0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 44.6 mg | |
| Vitamin B-12 — Cobalamin | 0.180 ug | 0 ug | |
| Vitamin A, RAE | 3.00 ug | 0 ug | |
| Carotene, beta | 25.0 ug | 0 ug | |
| Carotene, alpha | 9.00 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.590 mg | 0.570 mg | +4% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 62.0 mg | 70.0 mg | -11% |
| Iron, Fe | 6.32 mg | 2.65 mg | +138% |
| Magnesium, Mg | 176 mg | 118 mg | +49% |
| Phosphorus, P | 260 mg | 198 mg | +31% |
| Potassium, K | 567 mg | 363 mg | +56% |
| Sodium, Na | 10.0 mg | 353 mg | -97% |
| Zinc, Zn | 2.65 mg | 1.29 mg | +105% |
| Copper, Cu | 1.25 mg | 0.570 mg | +119% |
| Manganese, Mn | 1.33 mg | 3.04 mg | -56% |
| Selenium, Se | 8.40 ug | 11.7 ug | -28% |
| Other Nutrients | |||
| Energy | 2422 kj | 2996 kj | -19% |
| Ash | 1.90 g | 1.70 g | +12% |
| Total Sugars | 36.7 g | 4.14 g | +787% |
| Sucrose | 36.4 g | 4.00 g | +810% |
| Glucose | 0 g | 0.070 g | -100% |
| Fructose | 0 g | 0.070 g | -100% |
| Lactose | 0.310 g | 0 g | |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | — | |
| Starch | — | 1.05 g | |
| Folic acid (Vitamin B9 — synthetic) | — | 10.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 10.0 ug | |
| Betaine | — | 0.300 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | 1.00 ug | 0 ug | |
| Vitamin A, IU | 50.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 32.0 ug | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 8.47 mg | 0 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.340 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) | 0.100 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 7.20 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0.040 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.030 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.020 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.064 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.056 g | 0.075 g | -25% |
| SFA 13:0 (Tridecanoic acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 0.192 g | 0.668 g | -71% |
| SFA 15:0 (Pentadecanoic acid) | 0.027 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 9.20 g | 5.93 g | +55% |
| SFA 17:0 (Margaric acid) | 0.081 g | 0.156 g | -48% |
| SFA 18:0 (Stearic acid) | 11.9 g | 2.28 g | +420% |
| SFA 20:0 (Arachidic acid) | 0.364 g | 1.94 g | -81% |
| SFA 22:0 (Behenic acid) | 0.062 g | 0.621 g | -90% |
| SFA 24:0 (Lignoceric acid) | 0.035 g | 0.272 g | -87% |
| MUFA 14:1 (Myristoleic acid) | 0.013 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.116 g | 12.7 g | -99% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.110 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 11.4 g | 44.4 g | -74% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 11.3 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.021 g | 1.92 g | -99% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.237 g | -100% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | 0.011 g | -100% |
| Fatty acids, total polyunsaturated | 1.22 g | 1.50 g | -18% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.13 g | 1.30 g | -14% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 1.09 g | — | |
| PUFA 18:2 CLAs | 0.017 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.088 g | 0.196 g | -55% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.088 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) | 0.001 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0 g | = |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 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 22:4 (Omega-6, Adrenic acid) | 0.003 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 | 0.061 g | — | |
| TFA 16:1 t | 0.006 g | — | |
| TFA 18:1 t | 0.055 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.017 g | — | |
| Fatty acids, total trans-polyenoic | 0.017 g | — | |
| Stigmasterol | 29.0 mg | 0 mg | |
| Campesterol | 12.0 mg | 10.0 mg | +20% |
| Beta-sitosterol | 75.0 mg | 145 mg | -48% |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | 86.0 mg | 0 mg | |
| Theobromine | 632 mg | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 1.80 mg | |
| Choline from phosphatidylcholine | — | 30.0 mg | |
| Choline from phosphocholine | — | 1.10 mg | |
| Choline from sphingomyelin | — | 0 mg | |
| Free Choline | — | 11.0 mg | |
| Total Choline | — | 45.0 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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