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Chocolate vs. Sweet potato — In-Depth Nutrition Comparison

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How are chocolate and sweet potato different?

  • Chocolate is higher in copper, iron, manganese, magnesium, phosphorus, fiber, and zinc; however, sweet potato is richer in vitamin A and vitamin B6.
  • Daily need coverage for vitamin A for sweet potato is 283% higher.
  • Chocolate contains 1029 times more saturated fat than sweet potato. While chocolate contains 18.519g of saturated fat, sweet potato contains only 0.018g.
  • Chocolate has a lower glycemic index (23) than sweet potato (70).

Chocolate, dark, 45- 59% cacao solids and Sweet potato, raw, unprepared are the varieties used in this article.

Infographic

Chocolate vs Sweet potato 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +484%
Contains more CalciumCalcium +86.7%
Contains more PotassiumPotassium +65.9%
Contains more IronIron +1214.8%
Contains more CopperCopper +580.8%
Contains more ZincZinc +570%
Contains more PhosphorusPhosphorus +338.3%
Contains less SodiumSodium -56.4%
Contains more ManganeseManganese +450%
Contains more SeleniumSelenium +400%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin EVitamin E +107.7%
Contains more Vitamin B3Vitamin B3 +30.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +350%
Contains more Vitamin AVitamin A +35350%
Contains more Vitamin B1Vitamin B1 +212%
Contains more Vitamin B2Vitamin B2 +22%
Contains more Vitamin B5Vitamin B5 +169.4%
Contains more Vitamin B6Vitamin B6 +397.6%
~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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +210.8%
Contains more FatsFats +62460%
Contains more CarbsCarbs +204%
Contains more OtherOther +73.5%
Contains more WaterWater +7867%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +953900%
Contains more Poly. FatPolyunsaturated fat +7700%
Contains less Sat. FatSaturated fat -99.9%

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
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +1735.3%
Contains more LactoseLactose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Maltose ~0g
~equal in Galactose ~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 Sweet potato
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Chocolate Sweet potato DV% diff.
Copper 1.028mg 0.151mg 97%
Iron 8.02mg 0.61mg 93%
Saturated fat 18.519g 0.018g 84%
Vitamin A 2µg 709µg 79%
Manganese 1.419mg 0.258mg 50%
Fats 31.28g 0.05g 48%
Magnesium 146mg 25mg 29%
Monounsaturated fat 9.54g 0.001g 24%
Calories 546kcal 86kcal 23%
Phosphorus 206mg 47mg 23%
Fiber 7g 3g 16%
Zinc 2.01mg 0.3mg 16%
Carbs 61.17g 20.12g 14%
Vitamin B6 0.042mg 0.209mg 13%
Caffeine 43mg 0mg 11%
Vitamin B12 0.23µg 0µg 10%
Vitamin B5 0.297mg 0.8mg 10%
Protein 4.88g 1.57g 7%
Polyunsaturated fat 1.092g 0.014g 7%
Potassium 559mg 337mg 7%
Vitamin K 8.1µg 1.8µg 5%
Starch 12.65g 5%
Vitamin B1 0.025mg 0.078mg 4%
Selenium 3µg 0.6µg 4%
Vitamin C 2.4mg 3%
Calcium 56mg 30mg 3%
Folate 11µg 3%
Cholesterol 8mg 0mg 3%
Vitamin E 0.54mg 0.26mg 2%
Choline 12.3mg 2%
Vitamin B2 0.05mg 0.061mg 1%
Vitamin B3 0.725mg 0.557mg 1%
Fructose 0g 0.7g 1%
Sodium 24mg 55mg 1%
Net carbs 54.17g 17.12g N/A
Sugar 47.9g 4.18g N/A
Trans fat 0.112g 0g N/A
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g 0g 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 Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
31%
Sweet potato
Minerals Daily Need Coverage Score
116%
Chocolate
20%
Sweet potato

Comparison summary

Which food is lower in Cholesterol?
Sweet potato
Sweet potato is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 43.72g)
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 18.501g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $1.8)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food contains less Sodium?
Chocolate
Chocolate contains less Sodium (difference - 31mg)
Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Chocolate
Chocolate is relatively richer in minerals

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.