Semisweet Chocolate vs. Cashews
Nutrition comparison of Semisweet Chocolate and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
semisweet chocolate
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in semisweet chocolate and cashews:
- Both semisweet chocolate and cashews are high in calories, carbohydrates, dietary fiber, iron and saturated fat.
- Cashew has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cashew is an excellent source of potassium and protein.
USDA sources for nutritional information: Semisweet Chocolate (Baking chocolate, MARS SNACKFOOD US, M&M's Semisweet Chocolate Mini Baking Bits) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both semisweet chocolate and cashews are high in calories. Cashew has a little more calories (7%) than semisweet chocolate by weight - semisweet chocolate has 517 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, semisweet chocolate is lighter in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. Semisweet chocolate has a macronutrient ratio of 3:51:46 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Semisweet Chocolate | Cashews | |
|---|---|---|
| Protein | 3% | 13% |
| Carbohydrates | 51% | 21% |
| Fat | 46% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Both semisweet chocolate and cashews are high in carbohydrates. Semisweet chocolate has 118% more carbohydrates than cashew - semisweet chocolate has 66g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Both semisweet chocolate and cashews are high in dietary fiber. Semisweet chocolate has 103% more dietary fiber than cashew - semisweet chocolate has 6.7g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Semisweet chocolate is high in sugar and cashew has 89% less sugar than semisweet chocolate - semisweet chocolate has 53.1g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 310% more protein than semisweet chocolate - semisweet chocolate has 4.4g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Both semisweet chocolate and cashews are high in saturated fat. Semisweet chocolate has 101% more saturated fat than cashew - semisweet chocolate has 15.6g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
trans fat
Both semisweet chocolate and cashews are low in trans fat - semisweet chocolate has 0.04g of trans fat per 100 grams and cashew does not contain significant amounts.
cholesterol
Both semisweet chocolate and cashews are low in cholesterol - semisweet chocolate has 3mg of cholesterol per 100 grams and cashew does not contain significant amounts.
Vitamins
Vitamin C
Cashews and semisweet chocolate contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and semisweet chocolate does not contain significant amounts.
Vitamin A
Semisweet chocolate has more Vitamin A than cashew - semisweet chocolate has 22.2ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashew has more Vitamin E than semisweet chocolate - cashew has 0.9mg of Vitamin E per 100 grams and semisweet chocolate does not contain significant amounts.
Vitamin K
Cashew has more Vitamin K than semisweet chocolate - cashew has 34.1ug of Vitamin K per 100 grams and semisweet chocolate does not contain significant amounts.
The B Vitamins
Cashew has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Semisweet Chocolate | Cashews | |
|---|---|---|
| Thiamin | ~ | 0.423 MG |
| Riboflavin | ~ | 0.058 MG |
| Niacin | ~ | 1.062 MG |
| Pantothenic acid | ~ | 0.864 MG |
| Vitamin B6 | ~ | 0.417 MG |
| Folate | ~ | 25 UG |
Minerals
calcium
Semisweet chocolate and cashews contain similar amounts of calcium - semisweet chocolate has 34mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Both semisweet chocolate and cashews are high in iron. Cashew has 130% more iron than semisweet chocolate - semisweet chocolate has 2.9mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Cashew is an excellent source of potassium and it has more potassium than semisweet chocolate - cashew has 660mg of potassium per 100 grams and semisweet chocolate does not contain significant amounts.
Customize your serving size
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: Semisweet Chocolate (Baking chocolate, MARS SNACKFOOD US, M&M's Semisweet Chocolate Mini Baking Bits) and Cashews (Nuts, cashew nuts, raw) .
Semisweet Chocolate g
()
|
Daily Values (%) |
Cashews 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 | |||
FAQ
Does semisweet chocolate or cashews contain more calories in 100 grams?Both semisweet chocolate and cashews are high in calories. Cashew has a little more calories ( 10%) than semisweet chocolate by weight - semisweet chocolate has 517 calories in 100g and cashew has 553 calories.
Does semisweet chocolate or cashews have more carbohydrates?
By weight, both semisweet chocolate and cashews are high in carbohydrates. semisweet chocolate has 120% more carbohydrates than cashew - semisweet chocolate has 66g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does semisweet chocolate or cashews contain more iron?
Both semisweet chocolate and cashews are high in iron. Cashew has 130% more iron than semisweet chocolate - semisweet chocolate has 2.9mg of iron in 100 grams and cashew has 6.7mg of iron.
Does cashews or semisweet chocolate contain more potassium?
Cashew is a rich source of potassium and it has more potassium than semisweet chocolate - cashew has 660mg of potassium in 100 grams and semisweet chocolate does not contain significant amounts.