Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chocolate syrup
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chocolate syrup and peanut butter:
Both chocolate syrup and peanut butter are high in calories. Peanut butter has 111% more calories than chocolate syrup - chocolate syrup has 279 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, chocolate syrup is lighter in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Chocolate syrup has a macronutrient ratio of 3:93:4 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chocolate Syrup | Peanut Butter | |
|---|---|---|
| Protein | 3% | 15% |
| Carbohydrates | 93% | 14% |
| Fat | 4% | 71% |
| Alcohol | ~ | ~ |
Chocolate syrup is high in carbohydrates and peanut butter has 67% less carbohydrates than chocolate syrup - chocolate syrup has 65.1g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
Both chocolate syrup and peanut butter are high in dietary fiber. Peanut butter has 208% more dietary fiber than chocolate syrup - chocolate syrup has 2.6g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
Chocolate syrup is high in sugar and peanut butter has 83% less sugar than chocolate syrup - chocolate syrup has 49.7g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Peanut butter is an excellent source of protein and it has 10 times more protein than chocolate syrup - chocolate syrup has 2.1g of protein per 100 grams and peanut butter has 24.1g of protein.
Peanut butter is high in saturated fat and chocolate syrup has 93% less saturated fat than peanut butter - chocolate syrup has 0.52g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Chocolate syrup and peanut butter contain similar amounts of Vitamin C - chocolate syrup has 0.2mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Peanut butter has signficantly more Vitamin E than chocolate syrup - chocolate syrup has 0.02mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Chocolate syrup and peanut butter contain similar amounts of Vitamin K - chocolate syrup has 0.5ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
Peanut butter has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both chocolate syrup and peanut butter contain significant amounts of riboflavin.
| Chocolate Syrup | Peanut Butter | |
|---|---|---|
| Thiamin | 0.009 MG | 0.106 MG |
| Riboflavin | 0.05 MG | 0.111 MG |
| Niacin | 0.322 MG | 13.696 MG |
| Pantothenic acid | 0.013 MG | 1.118 MG |
| Vitamin B6 | 0.006 MG | 0.418 MG |
| Folate | 2 UG | 92 UG |
Peanut butter is a great source of calcium and it has 221% more calcium than chocolate syrup - chocolate syrup has 14mg of calcium per 100 grams and peanut butter has 45mg of calcium.
Chocolate syrup and peanut butter contain similar amounts of iron - chocolate syrup has 2.1mg of iron per 100 grams and peanut butter has 1.9mg of iron.
Both chocolate syrup and peanut butter are high in potassium. Peanut butter has 233% more potassium than chocolate syrup - chocolate syrup has 224mg of potassium per 100 grams and peanut butter has 745mg of potassium.
For omega-3 fatty acids, peanut butter has more alpha linoleic acid (ALA) than chocolate syrup per 100 grams.
| Chocolate Syrup | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.078 G |
| Total | 0.002 G | 0.078 G |
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than chocolate syrup per 100 grams.
| Chocolate Syrup | Peanut Butter | |
|---|---|---|
| linoleic acid | 0.024 G | 13.854 G |
| other omega 6 | ~ | 0.64 G |
| Total | 0.024 G | 14.494 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 Peanut Butter (Peanut butter, chunk style, with salt) .
Chocolate Syrup g
()
|
Daily Values (%) |
Peanut 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 | |||