Semisweet Chocolate vs. White Sugar
Nutrition comparison of Semisweet Chocolate and White Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
semisweet chocolate
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in semisweet chocolate and white sugar:
- Both semisweet chocolate and white sugar are high in calories, carbohydrates and sugar.
- Semisweet chocolate has signficantly more calcium than white sugar.
- Semisweet chocolate is a great source of iron.
- Semisweet chocolate is an excellent source of dietary fiber.
- White sugar has more riboflavin.
USDA sources for nutritional information: Semisweet Chocolate (Baking chocolate, MARS SNACKFOOD US, M&M's Semisweet Chocolate Mini Baking Bits) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both semisweet chocolate and white sugar are high in calories. Semisweet chocolate has 34% more calories than white sugar - semisweet chocolate has 517 calories per 100 grams and white sugar has 387 calories.
For macronutrient ratios, semisweet chocolate is much lighter in carbs, much heavier in fat and similar to white sugar for protein. Semisweet chocolate has a macronutrient ratio of 3:51:46 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Semisweet Chocolate | White Sugar | |
|---|---|---|
| Protein | 3% | ~ |
| Carbohydrates | 51% | 100% |
| Fat | 46% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both semisweet chocolate and white sugar are high in carbohydrates. White sugar has 52% more carbohydrates than semisweet chocolate - semisweet chocolate has 66g of total carbs per 100 grams and white sugar has 100g of carbohydrates.
dietary fiber
Semisweet chocolate is an excellent source of dietary fiber and it has more dietary fiber than white sugar - semisweet chocolate has 6.7g of dietary fiber per 100 grams and white sugar does not contain significant amounts.
sugar
Both semisweet chocolate and white sugar are high in sugar. White sugar has 88% more sugar than semisweet chocolate - semisweet chocolate has 53.1g of sugar per 100 grams and white sugar has 99.8g of sugar.
Protein
protein
Semisweet chocolate has more protein than white sugar - semisweet chocolate has 4.4g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
Semisweet chocolate is high in saturated fat and white sugar has less saturated fat than semisweet chocolate - semisweet chocolate has 15.6g of saturated fat per 100 grams and white sugar does not contain significant amounts.
trans fat
Both semisweet chocolate and white sugar are low in trans fat - semisweet chocolate has 0.04g of trans fat per 100 grams and white sugar does not contain significant amounts.
cholesterol
Both semisweet chocolate and white sugar are low in cholesterol - semisweet chocolate has 3mg of cholesterol per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin A
Semisweet chocolate has more Vitamin A than white sugar - semisweet chocolate has 22.2ug of Vitamin A per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
White sugar has more riboflavin.
| Semisweet Chocolate | White Sugar | |
|---|---|---|
| Riboflavin | ~ | 0.019 MG |
Minerals
calcium
Semisweet chocolate has signficantly more calcium than white sugar - semisweet chocolate has 34mg of calcium per 100 grams and white sugar has 1mg of calcium.
iron
Semisweet chocolate is a great source of iron and it has 57 times more iron than white sugar - semisweet chocolate has 2.9mg of iron per 100 grams and white sugar has 0.05mg of iron.
potassium
White sugar and semisweet chocolate contain similar amounts of potassium - white sugar has 2mg 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 White Sugar (Sugar, granulated) .
Semisweet Chocolate g
()
|
Daily Values (%) |
White Sugar 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 white sugar contain more calories in 100 grams?Both semisweet chocolate and white sugar are high in calories. Semisweet chocolate has 30% more calories than white sugar - semisweet chocolate has 517 calories in 100g and white sugar has 387 calories.
Does semisweet chocolate or white sugar have more carbohydrates?
By weight, both semisweet chocolate and white sugar are high in carbohydrates. white sugar has 50% more carbohydrates than semisweet chocolate - semisweet chocolate has 66g of carbs for 100g and white sugar has 100g of carbohydrates.