Pasta vs. Semisweet Chocolate
Nutrition comparison of Pasta and Semisweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
semisweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and semisweet chocolate:
- Both semisweet chocolate and pasta are high in calories, carbohydrates, dietary fiber and iron.
- Pasta has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pasta is a great source of potassium.
- Pasta is an excellent source of protein.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Semisweet Chocolate (Baking chocolate, MARS SNACKFOOD US, M&M's Semisweet Chocolate Mini Baking Bits) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both semisweet chocolate and pasta are high in calories. Semisweet chocolate has 39% more calories than pasta - semisweet chocolate has 517 calories per 100 grams and pasta has 371 calories.
For macronutrient ratios, pasta is heavier in protein, much heavier in carbs and much lighter in fat compared to semisweet chocolate per calorie. Pasta has a macronutrient ratio of 14:82:4 and for semisweet chocolate, 3:51:46 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Semisweet Chocolate | |
|---|---|---|
| Protein | 14% | 3% |
| Carbohydrates | 82% | 51% |
| Fat | 4% | 46% |
| Alcohol | ~ | ~ |
carbohydrates
Both semisweet chocolate and pasta are high in carbohydrates. Pasta has 13% more carbohydrates than semisweet chocolate - semisweet chocolate has 66g of total carbs per 100 grams and pasta has 74.7g of carbohydrates.
dietary fiber
Both semisweet chocolate and pasta are high in dietary fiber. Semisweet chocolate has 109% more dietary fiber than pasta - semisweet chocolate has 6.7g of dietary fiber per 100 grams and pasta has 3.2g of dietary fiber.
sugar
Semisweet chocolate is high in sugar and pasta has 95% less sugar than semisweet chocolate - semisweet chocolate has 53.1g of sugar per 100 grams and pasta has 2.7g of sugar.
Protein
protein
Pasta is an excellent source of protein and it has 194% more protein than semisweet chocolate - semisweet chocolate has 4.4g of protein per 100 grams and pasta has 13g of protein.
Fat
saturated fat
Semisweet chocolate is high in saturated fat and pasta has 98% less saturated fat than semisweet chocolate - semisweet chocolate has 15.6g of saturated fat per 100 grams and pasta has 0.28g of saturated fat.
trans fat
Both semisweet chocolate and pasta are low in trans fat - semisweet chocolate has 0.04g of trans fat per 100 grams and pasta does not contain significant amounts.
cholesterol
Both semisweet chocolate and pasta are low in cholesterol - semisweet chocolate has 3mg of cholesterol per 100 grams and pasta does not contain significant amounts.
Vitamins
Vitamin A
Semisweet chocolate has more Vitamin A than pasta - semisweet chocolate has 22.2ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Pasta and semisweet chocolate contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and semisweet chocolate does not contain significant amounts.
Vitamin K
Pasta and semisweet chocolate contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and semisweet chocolate does not contain significant amounts.
The B Vitamins
Pasta has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pasta | Semisweet Chocolate | |
|---|---|---|
| Thiamin | 0.891 MG | ~ |
| Riboflavin | 0.4 MG | ~ |
| Niacin | 7.177 MG | ~ |
| Pantothenic acid | 0.431 MG | ~ |
| Vitamin B6 | 0.142 MG | ~ |
| Folate | 237 UG | ~ |
Minerals
calcium
Semisweet chocolate has 62% more calcium than pasta - semisweet chocolate has 34mg of calcium per 100 grams and pasta has 21mg of calcium.
iron
Both semisweet chocolate and pasta are high in iron. Semisweet chocolate is very similar to semisweet chocolate for iron - semisweet chocolate has 2.9mg of iron per 100 grams and pasta has 3.3mg of iron.
potassium
Pasta is a great source of potassium and it has more potassium than semisweet chocolate - pasta has 223mg 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: Pasta (Pasta, dry, enriched) and Semisweet Chocolate (Baking chocolate, MARS SNACKFOOD US, M&M's Semisweet Chocolate Mini Baking Bits) .
Pasta g
()
|
Daily Values (%) |
Semisweet 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 | |||
FAQ
Does semisweet chocolate or pasta contain more calories in 100 grams?Both semisweet chocolate and pasta are high in calories. Semisweet chocolate has 40% more calories than pasta - semisweet chocolate has 517 calories in 100g and pasta has 371 calories.
Does semisweet chocolate or pasta have more carbohydrates?
By weight, both semisweet chocolate and pasta are high in carbohydrates. pasta has 10% more carbohydrates than semisweet chocolate - semisweet chocolate has 66g of carbs for 100g and pasta has 74.7g of carbohydrates.
Does semisweet chocolate or pasta contain more iron?
Both semisweet chocolate and pasta are high in iron. Semisweet chocolate is very similar to semisweet chocolate for iron - semisweet chocolate has 2.9mg of iron in 100 grams and pasta has 3.3mg of iron.