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Chocolate vs. Egg white — In-Depth Nutrition Comparison

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What are the main differences between chocolate and egg whites?

  • Chocolate is richer in copper, iron, manganese, magnesium, fiber, phosphorus, and zinc, yet egg whites are richer in selenium and vitamin B2.
  • Chocolate's daily need coverage for copper is 112% higher.
  • Egg whites have a lower glycemic index than chocolate.

We used Chocolate, dark, 45- 59% cacao solids and Egg, white, raw, fresh types in this comparison.

Infographic

Chocolate vs Egg white infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +1227.3%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +242.9%
Contains more IronIron +9925%
Contains more CopperCopper +4369.6%
Contains more ZincZinc +6600%
Contains more PhosphorusPhosphorus +1273.3%
Contains less SodiumSodium -85.5%
Contains more ManganeseManganese +12800%
Contains more SeleniumSelenium +566.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +525%
Contains more Vitamin B3Vitamin B3 +590.5%
Contains more Vitamin B5Vitamin B5 +56.3%
Contains more Vitamin B6Vitamin B6 +740%
Contains more Vitamin B12Vitamin B12 +155.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +778%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more FatsFats +18300%
Contains more CarbsCarbs +8279.5%
Contains more OtherOther +169.8%
Contains more ProteinProtein +123.4%
Contains more WaterWater +8927.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 g
Galactose: 0 g
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more SucroseSucrose +65971.4%
Contains more LactoseLactose +2257.1%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chocolate Egg white
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chocolate Egg white DV% diff.
Copper 1.028mg 0.023mg 112%
Iron 8.02mg 0.08mg 99%
Saturated fat 18.519g 0g 84%
Manganese 1.419mg 0.011mg 61%
Fats 31.28g 0.17g 48%
Magnesium 146mg 11mg 32%
Selenium 3µg 20µg 31%
Vitamin B2 0.05mg 0.439mg 30%
Fiber 7g 0g 28%
Phosphorus 206mg 15mg 27%
Calories 546kcal 52kcal 25%
Monounsaturated fat 9.54g 0g 24%
Carbs 61.17g 0.73g 20%
Zinc 2.01mg 0.03mg 18%
Protein 4.88g 10.9g 12%
Potassium 559mg 163mg 12%
Caffeine 43mg 0mg 11%
Polyunsaturated fat 1.092g 0g 7%
Vitamin K 8.1µg 0µg 7%
Sodium 24mg 166mg 6%
Vitamin B12 0.23µg 0.09µg 6%
Calcium 56mg 7mg 5%
Vitamin E 0.54mg 0mg 4%
Vitamin B3 0.725mg 0.105mg 4%
Vitamin B6 0.042mg 0.005mg 3%
Cholesterol 8mg 0mg 3%
Vitamin B5 0.297mg 0.19mg 2%
Vitamin B1 0.025mg 0.004mg 2%
Folate 4µg 1%
Net carbs 54.17g 0.73g N/A
Sugar 47.9g 0.71g N/A
Vitamin A 2µg 0µg 0%
Trans fat 0.112g N/A
Choline 1.1mg 0%
Tryptophan 0.125mg 0%
Threonine 0.449mg 0%
Isoleucine 0.661mg 0%
Leucine 1.016mg 0%
Lysine 0.806mg 0%
Methionine 0.399mg 0%
Phenylalanine 0.686mg 0%
Valine 0.809mg 0%
Histidine 0.29mg 0%
Fructose 0g 0.07g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate Egg white
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Chocolate
10%
Egg white
Minerals Daily Need Coverage Score
116%
Chocolate
17%
Egg white

Comparison summary

Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 47.19g)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 18.519g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 23)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1)
Which food contains less Sodium?
Chocolate
Chocolate contains less Sodium (difference - 142mg)
Which food is richer in minerals?
Chocolate
Chocolate is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/nutrients
  2. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.