Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chocolate syrup
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chocolate syrup and almonds:
Both almonds and chocolate syrup are high in calories. Almond has 108% more calories than chocolate syrup - almond has 579 calories per 100 grams and chocolate syrup has 279 calories.
For macronutrient ratios, chocolate syrup is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Chocolate syrup has a macronutrient ratio of 3:93:4 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chocolate Syrup | Almonds | |
|---|---|---|
| Protein | 3% | 14% |
| Carbohydrates | 93% | 14% |
| Fat | 4% | 73% |
| Alcohol | ~ | ~ |
Chocolate syrup is high in carbohydrates and almond has 67% less carbohydrates than chocolate syrup - almond has 21.6g of total carbs per 100 grams and chocolate syrup has 65.1g of carbohydrates.
Both almonds and chocolate syrup are high in dietary fiber. Almond has 381% more dietary fiber than chocolate syrup - almond has 12.5g of dietary fiber per 100 grams and chocolate syrup has 2.6g of dietary fiber.
Chocolate syrup is high in sugar and almond has 91% less sugar than chocolate syrup - almond has 4.4g of sugar per 100 grams and chocolate syrup has 49.7g of sugar.
Almond is an excellent source of protein and it has 907% more protein than chocolate syrup - almond has 21.2g of protein per 100 grams and chocolate syrup has 2.1g of protein.
Chocolate syrup has 6.3 times less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and chocolate syrup has 0.52g of saturated fat.
Both almonds and chocolate syrup are low in trans fat - almond has 0.02g of trans fat per 100 grams and chocolate syrup does not contain significant amounts.
Chocolate syrup and almonds contain similar amounts of Vitamin C - chocolate syrup has 0.2mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Almonds and chocolate syrup contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and chocolate syrup does not contain significant amounts.
Almond is an excellent source of Vitamin E and it has 1280 times more Vitamin E than chocolate syrup - almond has 25.6mg of Vitamin E per 100 grams and chocolate syrup has 0.02mg of Vitamin E.
Chocolate syrup and almonds contain similar amounts of Vitamin K - chocolate syrup has 0.5ug of Vitamin K per 100 grams and almond does not contain significant amounts.
Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Chocolate Syrup | Almonds | |
|---|---|---|
| Thiamin | 0.009 MG | 0.205 MG |
| Riboflavin | 0.05 MG | 1.138 MG |
| Niacin | 0.322 MG | 3.618 MG |
| Pantothenic acid | 0.013 MG | 0.471 MG |
| Vitamin B6 | 0.006 MG | 0.137 MG |
| Folate | 2 UG | 44 UG |
Almond is an excellent source of calcium and it has 18 times more calcium than chocolate syrup - almond has 269mg of calcium per 100 grams and chocolate syrup has 14mg of calcium.
Both almonds and chocolate syrup are high in iron. Almond has 76% more iron than chocolate syrup - almond has 3.7mg of iron per 100 grams and chocolate syrup has 2.1mg of iron.
Both almonds and chocolate syrup are high in potassium. Almond has 227% more potassium than chocolate syrup - almond has 733mg of potassium per 100 grams and chocolate syrup has 224mg of potassium.
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, both chocolate syrup and almonds contain small amounts of lutein + zeaxanthin.
| Chocolate Syrup | Almonds | |
|---|---|---|
| lutein + zeaxanthin | 3 UG | 1 UG |
| beta-carotene | ~ | 1 UG |
For omega-3 fatty acids, both chocolate syrup and almonds contain small amounts of alpha linoleic acid (ALA).
| Chocolate Syrup | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.003 G |
| Total | 0.002 G | 0.003 G |
Comparing omega-6 fatty acids, almond has more linoleic acid than chocolate syrup per 100 grams.
| Chocolate Syrup | Almonds | |
|---|---|---|
| linoleic acid | 0.024 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.024 G | 12.326 G |
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: Chocolate Syrup (Beverages, chocolate syrup) and Almonds (Nuts, almonds) .
Chocolate Syrup g
()
|
Daily Values (%) |
Almonds 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 | |||