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Chocolate vs. Spread — In-Depth Nutrition Comparison

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A recap on differences between chocolate and spread

  • Chocolate has more copper, iron, manganese, magnesium, fiber, phosphorus, and potassium; however, spread is higher in vitamin B12.
  • Chocolate covers your daily copper needs 100% more than spread.
  • Spread contains 55 times less manganese than chocolate. Chocolate contains 1.419mg of manganese, while spread contains 0.026mg.
  • Spread has less saturated fat.
  • The glycemic index of chocolate is higher.

Food varieties used in this article are Chocolate, dark, 45- 59% cacao solids and Sandwich spread, pork, beef.

Infographic

Chocolate vs Spread infographic
Infographic link

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%
Spread
Spread
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +1725%
Contains more CalciumCalcium +366.7%
Contains more PotassiumPotassium +408.2%
Contains more IronIron +915.2%
Contains more CopperCopper +690.8%
Contains more ZincZinc +97.1%
Contains more PhosphorusPhosphorus +249.2%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +5357.7%
Contains more SeleniumSelenium +223.3%

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%
Spread
Spread
11
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin KVitamin K +406.3%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin EVitamin E +222.2%
Contains more Vitamin B1Vitamin B1 +588%
Contains more Vitamin B2Vitamin B2 +168%
Contains more Vitamin B3Vitamin B3 +138.6%
Contains more Vitamin B5Vitamin B5 +44.8%
Contains more Vitamin B6Vitamin B6 +185.7%
Contains more Vitamin B12Vitamin B12 +387%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Chocolate Spread DV% diff.
Copper 1.028mg 0.13mg 100%
Iron 8.02mg 0.79mg 90%
Manganese 1.419mg 0.026mg 61%
Saturated fat 18.519g 5.977g 57%
Sodium 24mg 1013mg 43%
Vitamin B12 0.23µg 1.12µg 37%
Magnesium 146mg 8mg 33%
Fiber 7g 0.2g 27%
Phosphorus 206mg 59mg 21%
Fats 31.28g 17.34g 21%
Calories 546kcal 235kcal 16%
Carbs 61.17g 11.94g 16%
Potassium 559mg 110mg 13%
Selenium 3µg 9.7µg 12%
Vitamin B1 0.025mg 0.172mg 12%
Caffeine 43mg 0mg 11%
Choline 62.3mg 11%
Polyunsaturated fat 1.092g 2.565g 10%
Cholesterol 8mg 38mg 10%
Zinc 2.01mg 1.02mg 9%
Vitamin E 0.54mg 1.74mg 8%
Protein 4.88g 7.66g 6%
Vitamin B6 0.042mg 0.12mg 6%
Vitamin B3 0.725mg 1.73mg 6%
Vitamin B2 0.05mg 0.134mg 6%
Vitamin K 8.1µg 1.6µg 5%
Monounsaturated fat 9.54g 7.584g 5%
Calcium 56mg 12mg 4%
Vitamin D 0.6µg 3%
Vitamin A 2µg 26µg 3%
Vitamin D 22IU 3%
Vitamin B5 0.297mg 0.43mg 3%
Folate 2µg 1%
Net carbs 54.17g 11.74g N/A
Sugar 47.9g 0g N/A
Trans fat 0.112g N/A
Tryptophan 0.082mg 0%
Threonine 0.334mg 0%
Isoleucine 0.334mg 0%
Leucine 0.6mg 0%
Lysine 0.663mg 0%
Methionine 0.196mg 0%
Phenylalanine 0.301mg 0%
Valine 0.356mg 0%
Histidine 0.279mg 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

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
Spread
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more FatsFats +80.4%
Contains more CarbsCarbs +412.3%
Contains more ProteinProtein +57%
Contains more WaterWater +6114.4%
Contains more OtherOther +63.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains more Mono. FatMonounsaturated fat +25.8%
Contains less Sat. FatSaturated fat -67.7%
Contains more Poly. FatPolyunsaturated fat +134.9%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.