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Brown Rice vs Dark Chocolate: Calories Compared
Brown Rice is lower in calories (123 vs 546 per 100g). Brown Rice has 2.7g protein per 100g versus 4.9g in Dark Chocolate.
Per typical serving, Brown Rice provides 248 kcal (based on a 202g portion) versus Dark Chocolate at 109 kcal (20g). The average adult needs around 2,000 calories per day, so brown rice contributes 12.4% and dark chocolate contributes 5.5% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Brown Rice | Dark Chocolate |
|---|---|---|
| Calories | 123 kcal | 546 kcal |
| Protein | 2.7g | 4.9g |
| Carbohydrates | 25.6g | 61.2g |
| of which Sugars | 0.2g | 47.9g |
| Fat | 1g | 31.3g |
| of which Saturates | 0.3g | 18.5g |
| Fibre | 1.6g | 7g |
| Sodium | 4mg | 24mg |
| Potassium | 86mg | 559mg |
| Calcium | 3mg | 56mg |
| Iron | 0.6mg | 8mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 0µg | 2µg |
| Selenium | 6µg | 3µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Dark Chocolate has more (546kcal vs 123kcal per 100g) — a difference of 423kcal. Brown Rice is the lower-calories option if that is your priority.
- Protein: Dark Chocolate has more (4.9g vs 2.7g per 100g) — a difference of 2.2g. Dark Chocolate is the stronger source of protein here.
- Carbohydrates: Dark Chocolate has more (61.2g vs 25.6g per 100g) — a difference of 35.6g.
- Sugars: Dark Chocolate has more (47.9g vs 0.2g per 100g) — a difference of 47.7g. Brown Rice is the lower-sugars option if that is your priority.
- Fat: Dark Chocolate has more (31.3g vs 1g per 100g) — a difference of 30.3g. Brown Rice is the lower-fat option if that is your priority.
- Saturated fat: Dark Chocolate has more (18.5g vs 0.3g per 100g) — a difference of 18.2g. Brown Rice is the lower-saturated fat option if that is your priority.
- Fibre: Dark Chocolate has more (7g vs 1.6g per 100g) — a difference of 5.4g. Dark Chocolate is the stronger source of fibre here.
- Sodium: Dark Chocolate has more (24mg vs 4mg per 100g) — a difference of 20mg. Brown Rice is the lower-sodium option if that is your priority.
- Potassium: Dark Chocolate has more (559mg vs 86mg per 100g) — a difference of 473mg. Dark Chocolate is the stronger source of potassium here.
- Calcium: Dark Chocolate has more (56mg vs 3mg per 100g) — a difference of 53mg. Dark Chocolate is the stronger source of calcium here.
- Iron: Dark Chocolate has more (8mg vs 1mg per 100g) — a difference of 7mg. Dark Chocolate is the stronger source of iron here.
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: Dark Chocolate has more (2µg vs 0µg per 100g) — a difference of 2µg. Dark Chocolate is the stronger source of vitamin A here.
- Selenium: Brown Rice has more (6µg vs 3µg per 100g) — a difference of 3µg. Brown Rice is the stronger source of selenium here.
- Riboflavin (b2): both foods contain the same amount (0mg per 100g).
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Brown Rice | % DV | Dark Chocolate | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
When swapping snacks, portion size matters more than the food itself — check the serving size on packaging rather than assuming a like-for-like swap.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Brown Rice is the lower-calorie option at 123 kcal per 100g. If you need more protein, Dark Chocolate provides more at 4.9g per 100g. For lower carbohydrates, Brown Rice has fewer carbs at 25.6g per 100g.
Both brown rice and dark chocolate can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Brown Rice or Dark Chocolate?
Brown Rice has 123 calories per 100g while Dark Chocolate has 546 calories per 100g. Dark Chocolate is higher in calories by 423 kcal per 100g.
Which has more protein, Brown Rice or Dark Chocolate?
Brown Rice contains 2.7g of protein per 100g. Dark Chocolate contains 4.9g of protein per 100g. Dark Chocolate has more protein.
Is Brown Rice healthier than Dark Chocolate?
Brown Rice has 123 kcal, 2.7g protein, 25.6g carbs and 1g fat per 100g. Dark Chocolate has 546 kcal, 4.9g protein, 61.2g carbs and 31.3g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Brown Rice or Dark Chocolate?
Brown Rice contains 1.6g of fibre per 100g, and Dark Chocolate contains 7g per 100g. Dark Chocolate has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Brown Rice vs Dark Chocolate?
A typical 1 cup cooked of brown rice (202g) is around 248 calories. A typical 2 squares of dark chocolate (20g) is around 109 calories — a difference of 139 kcal per serving in favour of dark chocolate.
Can I substitute Brown Rice for Dark Chocolate in recipes?
When swapping snacks, portion size matters more than the food itself — check the serving size on packaging rather than assuming a like-for-like swap.
Track both accurately
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).