Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chocolate syrup
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chocolate syrup and almond butter:
Both almond butter and chocolate syrup are high in calories. Almond butter has 120% more calories than chocolate syrup - almond butter has 614 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 almond butter per calorie. Chocolate syrup has a macronutrient ratio of 3:93:4 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chocolate Syrup | Almond Butter | |
|---|---|---|
| Protein | 3% | 13% |
| Carbohydrates | 93% | 11% |
| Fat | 4% | 76% |
| Alcohol | ~ | ~ |
Chocolate syrup is high in carbohydrates and almond butter has 71% less carbohydrates than chocolate syrup - almond butter has 18.8g of total carbs per 100 grams and chocolate syrup has 65.1g of carbohydrates.
Both almond butter and chocolate syrup are high in dietary fiber. Almond butter has 296% more dietary fiber than chocolate syrup - almond butter has 10.3g of dietary fiber per 100 grams and chocolate syrup has 2.6g of dietary fiber.
Chocolate syrup is high in sugar and almond butter has 87% less sugar than chocolate syrup - almond butter has 6.3g of sugar per 100 grams and chocolate syrup has 49.7g of sugar.
Almond butter is an excellent source of protein and it has 898% more protein than chocolate syrup - almond butter has 21g of protein per 100 grams and chocolate syrup has 2.1g of protein.
Almond butter is high in saturated fat and chocolate syrup has 92% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and chocolate syrup has 0.52g of saturated fat.
Chocolate syrup and almond butter contain similar amounts of Vitamin C - chocolate syrup has 0.2mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.
Almond butter and chocolate syrup contain similar amounts of Vitamin A - almond butter has 0.3ug of Vitamin A per 100 grams and chocolate syrup does not contain significant amounts.
Almond butter is an excellent source of Vitamin E and it has 1209 times more Vitamin E than chocolate syrup - almond butter has 24.2mg of Vitamin E per 100 grams and chocolate syrup has 0.02mg of Vitamin E.
Chocolate syrup and almond butter contain similar amounts of Vitamin K - chocolate syrup has 0.5ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
Almond butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Chocolate Syrup | Almond Butter | |
|---|---|---|
| Thiamin | 0.009 MG | 0.041 MG |
| Riboflavin | 0.05 MG | 0.939 MG |
| Niacin | 0.322 MG | 3.155 MG |
| Pantothenic acid | 0.013 MG | 0.318 MG |
| Vitamin B6 | 0.006 MG | 0.103 MG |
| Folate | 2 UG | 53 UG |
Almond butter is an excellent source of calcium and it has 23 times more calcium than chocolate syrup - almond butter has 347mg of calcium per 100 grams and chocolate syrup has 14mg of calcium.
Both almond butter and chocolate syrup are high in iron. Almond butter has 65% more iron than chocolate syrup - almond butter has 3.5mg of iron per 100 grams and chocolate syrup has 2.1mg of iron.
Both almond butter and chocolate syrup are high in potassium. Almond butter has 234% more potassium than chocolate syrup - almond butter has 748mg 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 almond butter contain small amounts of lutein + zeaxanthin.
| Chocolate Syrup | Almond Butter | |
|---|---|---|
| lutein + zeaxanthin | 3 UG | 1 UG |
| beta-carotene | ~ | 1 UG |
For omega-3 fatty acids, both chocolate syrup and almond butter contain small amounts of alpha linoleic acid (ALA).
| Chocolate Syrup | Almond Butter | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.007 G |
| Total | 0.002 G | 0.007 G |
Comparing omega-6 fatty acids, almond butter has more linoleic acid than chocolate syrup per 100 grams.
| Chocolate Syrup | Almond Butter | |
|---|---|---|
| linoleic acid | 0.024 G | 13.605 G |
| other omega 6 | ~ | 0.011 G |
| Total | 0.024 G | 13.616 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 Almond Butter (Nuts, almond butter, plain, with salt added) .
Chocolate Syrup g
()
|
Daily Values (%) |
Almond Butter 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 | |||