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.
Detailed nutritional comparison of semisweet chocolate and white sugar is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Semisweet Chocolate src
Image of White Sugar src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Semisweet Chocolate or White Sugar .

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

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G polyunsaturated fat G
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G Water G
G Starch G
G Alcohol 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.