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Chocolate vs. White chocolate — In-Depth Nutrition Comparison

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How are chocolate and white chocolate different?

  • Chocolate is higher in copper, iron, manganese, magnesium, fiber, zinc, and potassium; however, white chocolate is richer in vitamin B2, calcium, and vitamin B12.
  • Daily need coverage for copper for chocolate is 108% higher.
  • Chocolate contains 177 times more manganese than white chocolate. While chocolate contains 1.419mg of manganese, white chocolate contains only 0.008mg.
  • Chocolate has a lower glycemic index (23) than white chocolate (41).

Chocolate, dark, 45- 59% cacao solids and Candies, white chocolate are the varieties used in this article.

Infographic

Chocolate vs White chocolate 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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +1116.7%
Contains more PotassiumPotassium +95.5%
Contains more IronIron +3241.7%
Contains more CopperCopper +1613.3%
Contains more ZincZinc +171.6%
Contains more PhosphorusPhosphorus +17%
Contains less SodiumSodium -73.3%
Contains more ManganeseManganese +17637.5%
Contains more CalciumCalcium +255.4%
Contains more SeleniumSelenium +50%

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin AVitamin A +350%
Contains more Vitamin EVitamin E +77.8%
Contains more Vitamin B1Vitamin B1 +152%
Contains more Vitamin B2Vitamin B2 +464%
Contains more Vitamin B5Vitamin B5 +104.7%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more Vitamin B12Vitamin B12 +143.5%
Contains more Vitamin KVitamin K +12.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.745mg

All nutrients comparison - raw data values

Nutrient Chocolate White chocolate DV% diff.
Copper 1.028mg 0.06mg 108%
Iron 8.02mg 0.24mg 97%
Manganese 1.419mg 0.008mg 61%
Magnesium 146mg 12mg 32%
Fiber 7g 0.2g 27%
Vitamin B2 0.05mg 0.282mg 18%
Vitamin B12 0.23µg 0.56µg 14%
Calcium 56mg 199mg 14%
Zinc 2.01mg 0.74mg 12%
Caffeine 43mg 0mg 11%
Potassium 559mg 286mg 8%
Vitamin B5 0.297mg 0.608mg 6%
Choline 29.5mg 5%
Phosphorus 206mg 176mg 4%
Cholesterol 8mg 21mg 4%
Saturated fat 18.519g 19.412g 4%
Sodium 24mg 90mg 3%
Vitamin E 0.54mg 0.96mg 3%
Selenium 3µg 4.5µg 3%
Vitamin B1 0.025mg 0.063mg 3%
Protein 4.88g 5.87g 2%
Folate 7µg 2%
Polyunsaturated fat 1.092g 1.013g 1%
Vitamin A 2µg 9µg 1%
Carbs 61.17g 59.24g 1%
Monounsaturated fat 9.54g 9.097g 1%
Vitamin C 0.5mg 1%
Vitamin B6 0.042mg 0.056mg 1%
Fats 31.28g 32.09g 1%
Vitamin K 8.1µg 9.1µg 1%
Calories 546kcal 539kcal 0%
Net carbs 54.17g 59.04g N/A
Sugar 47.9g 59g N/A
Vitamin B3 0.725mg 0.745mg 0%
Trans fat 0.112g 0g N/A
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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more OtherOther +13.3%
Contains more ProteinProtein +20.3%
Contains more WaterWater +34%
~equal in Fats ~32.09g
~equal in Carbs ~59.24g

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
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
~equal in Saturated fat ~19.412g
~equal in Monounsaturated fat ~9.097g
~equal in Polyunsaturated fat ~1.013g

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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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.