Semisweet Chocolate vs. Sweet Potatoes
Nutrition comparison of Semisweet Chocolate and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
semisweet chocolate
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in semisweet chocolate and sweet potatoes:
- Both sweet potatoes and semisweet chocolate are high in dietary fiber.
- Semisweet chocolate is a great source of iron.
- Sweet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sweet potato is an excellent source of Vitamin A and potassium.
USDA sources for nutritional information: Semisweet Chocolate (Baking chocolate, MARS SNACKFOOD US, M&M's Semisweet Chocolate Mini Baking Bits) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Semisweet chocolate is high in calories and sweet potato has 83% less calories than semisweet chocolate - sweet potato has 86 calories per 100 grams and semisweet chocolate has 517 calories.
For macronutrient ratios, semisweet chocolate is lighter in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Semisweet chocolate has a macronutrient ratio of 3:51:46 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Semisweet Chocolate | Sweet Potatoes | |
|---|---|---|
| Protein | 3% | 7% |
| Carbohydrates | 51% | 92% |
| Fat | 46% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Semisweet chocolate is high in carbohydrates and sweet potato has 69% less carbohydrates than semisweet chocolate - sweet potato has 20.1g of total carbs per 100 grams and semisweet chocolate has 66g of carbohydrates.
dietary fiber
Both sweet potatoes and semisweet chocolate are high in dietary fiber. Semisweet chocolate has 123% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and semisweet chocolate has 6.7g of dietary fiber.
sugar
Semisweet chocolate is high in sugar and sweet potato has 92% less sugar than semisweet chocolate - sweet potato has 4.2g of sugar per 100 grams and semisweet chocolate has 53.1g of sugar.
Protein
protein
Semisweet chocolate has 183% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and semisweet chocolate has 4.4g of protein.
Fat
saturated fat
Semisweet chocolate is high in saturated fat and sweet potato has 100% less saturated fat than semisweet chocolate - sweet potato has 0.02g of saturated fat per 100 grams and semisweet chocolate has 15.6g of saturated fat.
trans fat
Both semisweet chocolate and sweet potatoes are low in trans fat - semisweet chocolate has 0.04g of trans fat per 100 grams and sweet potato does not contain significant amounts.
cholesterol
Both semisweet chocolate and sweet potatoes are low in cholesterol - semisweet chocolate has 3mg of cholesterol per 100 grams and sweet potato does not contain significant amounts.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than semisweet chocolate - sweet potato has 2.4mg of Vitamin C per 100 grams and semisweet chocolate does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than semisweet chocolate - sweet potato has 709ug of Vitamin A per 100 grams and semisweet chocolate does not contain significant amounts.
Vitamin E
Sweet potatoes and semisweet chocolate contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and semisweet chocolate does not contain significant amounts.
Vitamin K
Sweet potatoes and semisweet chocolate contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and semisweet chocolate does not contain significant amounts.
The B Vitamins
Sweet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Semisweet Chocolate | Sweet Potatoes | |
|---|---|---|
| Thiamin | ~ | 0.078 MG |
| Riboflavin | ~ | 0.061 MG |
| Niacin | ~ | 0.557 MG |
| Pantothenic acid | ~ | 0.8 MG |
| Vitamin B6 | ~ | 0.209 MG |
| Folate | ~ | 11 UG |
Minerals
calcium
Sweet potatoes and semisweet chocolate contain similar amounts of calcium - sweet potato has 30mg of calcium per 100 grams and semisweet chocolate has 34mg of calcium.
iron
Semisweet chocolate is a great source of iron and it has 377% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and semisweet chocolate has 2.9mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has more potassium than semisweet chocolate - sweet potato has 337mg 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Semisweet Chocolate g
()
|
Daily Values (%) |
Sweet Potatoes 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 sweet potatoes or semisweet chocolate contain more calories in 100 grams?Semisweet chocolate is high in calories and sweet potato has 80% less calories than semisweet chocolate - sweet potato has 86 calories in 100g and semisweet chocolate has 517 calories.
Does sweet potatoes or semisweet chocolate have more carbohydrates?
By weight, semisweet chocolate is high in carbohydrates and sweet potato has 70% fewer carbohydrates than semisweet chocolate - sweet potato has 20.1g of carbs for 100g and semisweet chocolate has 66g of carbohydrates.
Does sweet potatoes or semisweet chocolate contain more potassium?
Sweet potato is a rich source of potassium and it has more potassium than semisweet chocolate - sweet potato has 337mg of potassium in 100 grams and semisweet chocolate does not contain significant amounts.