Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chocolate syrup
versus
white chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chocolate syrup and white chocolate:
Both white chocolate and chocolate syrup are high in calories. White chocolate has 93% more calories than chocolate syrup - white chocolate has 539 calories per 100 grams and chocolate syrup has 279 calories.
For macronutrient ratios, chocolate syrup is much heavier in carbs, much lighter in fat and similar to white chocolate for protein. Chocolate syrup has a macronutrient ratio of 3:93:4 and for white chocolate, 4:43:53 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chocolate Syrup | White Chocolate | |
|---|---|---|
| Protein | 3% | 4% |
| Carbohydrates | 93% | 43% |
| Fat | 4% | 53% |
| Alcohol | ~ | ~ |
Both white chocolate and chocolate syrup are high in carbohydrates. White chocolate is very similar to white chocolate for carbohydrates - white chocolate has 59.2g of total carbs per 100 grams and chocolate syrup has 65.1g of carbohydrates.
Chocolate syrup is a great source of dietary fiber and it has 12 times more dietary fiber than white chocolate - white chocolate has 0.2g of dietary fiber per 100 grams and chocolate syrup has 2.6g of dietary fiber.
Both white chocolate and chocolate syrup are high in sugar. White chocolate has 19% more sugar than chocolate syrup - white chocolate has 59g of sugar per 100 grams and chocolate syrup has 49.7g of sugar.
White chocolate has 180% more protein than chocolate syrup - white chocolate has 5.9g of protein per 100 grams and chocolate syrup has 2.1g of protein.
White chocolate is high in saturated fat and chocolate syrup has 97% less saturated fat than white chocolate - white chocolate has 19.4g of saturated fat per 100 grams and chocolate syrup has 0.52g of saturated fat.
Chocolate syrup has less cholesterol than white chocolate - white chocolate has 21mg of cholesterol per 100 grams and chocolate syrup does not contain significant amounts.
White chocolate and chocolate syrup contain similar amounts of Vitamin C - white chocolate has 0.5mg of Vitamin C per 100 grams and chocolate syrup has 0.2mg of Vitamin C.
White chocolate has more Vitamin A than chocolate syrup - white chocolate has 9ug of Vitamin A per 100 grams and chocolate syrup does not contain significant amounts.
White chocolate and chocolate syrup contain similar amounts of Vitamin E - white chocolate has 0.96mg of Vitamin E per 100 grams and chocolate syrup has 0.02mg of Vitamin E.
White chocolate and chocolate syrup contain similar amounts of Vitamin K - white chocolate has 9.1ug of Vitamin K per 100 grams and chocolate syrup has 0.5ug of Vitamin K.
White chocolate has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both chocolate syrup and white chocolate contain significant amounts of folate.
| Chocolate Syrup | White Chocolate | |
|---|---|---|
| Thiamin | 0.009 MG | 0.063 MG |
| Riboflavin | 0.05 MG | 0.282 MG |
| Niacin | 0.322 MG | 0.745 MG |
| Pantothenic acid | 0.013 MG | 0.608 MG |
| Vitamin B6 | 0.006 MG | 0.056 MG |
| Folate | 2 UG | 7 UG |
| Vitamin B12 | ~ | 0.56 UG |
White chocolate is an excellent source of calcium and it has 13 times more calcium than chocolate syrup - white chocolate has 199mg of calcium per 100 grams and chocolate syrup has 14mg of calcium.
Chocolate syrup is a great source of iron and it has 779% more iron than white chocolate - white chocolate has 0.24mg of iron per 100 grams and chocolate syrup has 2.1mg of iron.
Both white chocolate and chocolate syrup are high in potassium. White chocolate has 28% more potassium than chocolate syrup - white chocolate has 286mg of potassium per 100 grams and chocolate syrup has 224mg of potassium.
For omega-3 fatty acids, white chocolate has more alpha linoleic acid (ALA) than chocolate syrup per 100 grams.
| Chocolate Syrup | White Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.103 G |
| Total | 0.002 G | 0.103 G |
Comparing omega-6 fatty acids, white chocolate has more linoleic acid than chocolate syrup per 100 grams.
| Chocolate Syrup | White Chocolate | |
|---|---|---|
| linoleic acid | 0.024 G | 0.91 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.024 G | 0.914 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 White Chocolate (Candies, white chocolate) .
Chocolate Syrup g
()
|
Daily Values (%) |
White Chocolate 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 | |||