Semisweet Chocolate vs. White Chocolate
Nutrition comparison of Semisweet Chocolate and White Chocolate
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 chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in semisweet chocolate and white chocolate:
- Both white chocolate and semisweet chocolate are high in calories, carbohydrates, saturated fat and sugar.
- Semisweet chocolate is a great source of iron.
- Semisweet chocolate is an excellent source of dietary fiber.
- White chocolate has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- White chocolate is a great source of potassium.
- White chocolate is an excellent source of calcium.
USDA sources for nutritional information: Semisweet Chocolate (Baking chocolate, MARS SNACKFOOD US, M&M's Semisweet Chocolate Mini Baking Bits) and White Chocolate (Candies, white chocolate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white chocolate and semisweet chocolate are high in calories. White chocolate has a little more calories (4%) than semisweet chocolate by weight - white chocolate has 539 calories per 100 grams and semisweet chocolate has 517 calories.
For macronutrient ratios, semisweet chocolate is heavier in carbs, lighter in fat and similar to white chocolate for protein. Semisweet chocolate has a macronutrient ratio of 3:51:46 and for white chocolate, 4:43:53 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Semisweet Chocolate | White Chocolate | |
|---|---|---|
| Protein | 3% | 4% |
| Carbohydrates | 51% | 43% |
| Fat | 46% | 53% |
| Alcohol | ~ | ~ |
carbohydrates
Both white chocolate and semisweet chocolate are high in carbohydrates. Semisweet chocolate has 11% more carbohydrates than white chocolate - white chocolate has 59.2g of total carbs per 100 grams and semisweet chocolate has 66g of carbohydrates.
dietary fiber
Semisweet chocolate is an excellent source of dietary fiber and it has 32 times more dietary fiber than white chocolate - white chocolate has 0.2g of dietary fiber per 100 grams and semisweet chocolate has 6.7g of dietary fiber.
sugar
Both white chocolate and semisweet chocolate are high in sugar. White chocolate has 11% more sugar than semisweet chocolate - white chocolate has 59g of sugar per 100 grams and semisweet chocolate has 53.1g of sugar.
Protein
protein
White chocolate and semisweet chocolate contain similar amounts of protein - white chocolate has 5.9g of protein per 100 grams and semisweet chocolate has 4.4g of protein.
Fat
saturated fat
Both white chocolate and semisweet chocolate are high in saturated fat. White chocolate has 24% more saturated fat than semisweet chocolate - white chocolate has 19.4g of saturated fat per 100 grams and semisweet chocolate has 15.6g of saturated fat.
trans fat
Both semisweet chocolate and white chocolate are low in trans fat - semisweet chocolate has 0.04g of trans fat per 100 grams and white chocolate does not contain significant amounts.
cholesterol
White chocolate and semisweet chocolate contain similar amounts of cholesterol - white chocolate has 21mg of cholesterol per 100 grams and semisweet chocolate has 3mg of cholesterol.
Vitamins
Vitamin C
White chocolate and semisweet chocolate contain similar amounts of Vitamin C - white chocolate has 0.5mg of Vitamin C per 100 grams and semisweet chocolate does not contain significant amounts.
Vitamin A
White chocolate has more Vitamin A than semisweet chocolate - white chocolate has 9ug of Vitamin A per 100 grams and semisweet chocolate does not contain significant amounts.
Vitamin E
White chocolate has more Vitamin E than semisweet chocolate - white chocolate has 0.96mg of Vitamin E per 100 grams and semisweet chocolate does not contain significant amounts.
Vitamin K
White chocolate has more Vitamin K than semisweet chocolate - white chocolate has 9.1ug of Vitamin K per 100 grams and semisweet chocolate does not contain significant amounts.
The B Vitamins
White chocolate has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Semisweet Chocolate | White Chocolate | |
|---|---|---|
| Thiamin | ~ | 0.063 MG |
| Riboflavin | ~ | 0.282 MG |
| Niacin | ~ | 0.745 MG |
| Pantothenic acid | ~ | 0.608 MG |
| Vitamin B6 | ~ | 0.056 MG |
| Folate | ~ | 7 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
White chocolate is an excellent source of calcium and it has 485% more calcium than semisweet chocolate - white chocolate has 199mg of calcium per 100 grams and semisweet chocolate has 34mg of calcium.
iron
Semisweet chocolate is a great source of iron and it has 11 times more iron than white chocolate - white chocolate has 0.24mg of iron per 100 grams and semisweet chocolate has 2.9mg of iron.
potassium
White chocolate is a great source of potassium and it has more potassium than semisweet chocolate - white chocolate has 286mg 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 Chocolate (Candies, white chocolate) .
Semisweet Chocolate g
()
|
Daily Values (%) |
White 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 white chocolate or semisweet chocolate contain more calories in 100 grams?Both white chocolate and semisweet chocolate are high in calories. White chocolate has a little more calories ( 0%) than semisweet chocolate by weight - white chocolate has 539 calories in 100g and semisweet chocolate has 517 calories.
Does white chocolate or semisweet chocolate have more carbohydrates?
By weight, both white chocolate and semisweet chocolate are high in carbohydrates. semisweet chocolate has 10% more carbohydrates than white chocolate - white chocolate has 59.2g of carbs for 100g and semisweet chocolate has 66g of carbohydrates.
Does white chocolate or semisweet chocolate contain more calcium?
White chocolate is a rich source of calcium and it has 490% more calcium than semisweet chocolate - white chocolate has 199mg of calcium in 100 grams and semisweet chocolate has 34mg of calcium.