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Milk vs. Chocolate — In-Depth Nutrition Comparison

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The main differences between milk and chocolate

  • Milk has more vitamin B2; however, chocolate has more copper, iron, manganese, magnesium, fiber, phosphorus, zinc, and potassium.
  • Daily need coverage for copper for chocolate is 113% higher.
  • Chocolate has 4 times less vitamin B2 than milk. Milk has 0.185mg of vitamin B2, while chocolate has 0.05mg.
  • Milk is lower in saturated fat.

Food types used in this article are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Chocolate, dark, 45- 59% cacao solids.

Infographic

Milk vs 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.
Milk
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
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%
Contains more CalciumCalcium +123.2%
Contains more MagnesiumMagnesium +1227.3%
Contains more PotassiumPotassium +272.7%
Contains more IronIron +26633.3%
Contains more CopperCopper +10180%
Contains more ZincZinc +378.6%
Contains more PhosphorusPhosphorus +116.8%
Contains less SodiumSodium -45.5%
Contains more ManganeseManganese +47200%
~equal in Selenium ~3µg

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.
Milk
7
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
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%
Contains more Vitamin AVitamin A +2800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +270%
Contains more Vitamin B5Vitamin B5 +21.5%
Contains more Vitamin B12Vitamin B12 +104.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +5300%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B3Vitamin B3 +679.6%
Contains more Vitamin B6Vitamin B6 +13.5%
Contains more Vitamin KVitamin K +8000%
~equal in Vitamin C ~mg

All nutrients comparison - raw data values

Nutrient Milk Chocolate DV% diff.
Copper 0.01mg 1.028mg 113%
Iron 0.03mg 8.02mg 100%
Saturated fat 0.633g 18.519g 81%
Manganese 0.003mg 1.419mg 62%
Fats 0.97g 31.28g 47%
Magnesium 11mg 146mg 32%
Fiber 0g 7g 28%
Calories 42kcal 546kcal 25%
Monounsaturated fat 0.277g 9.54g 23%
Carbs 4.99g 61.17g 19%
Phosphorus 95mg 206mg 16%
Zinc 0.42mg 2.01mg 14%
Potassium 150mg 559mg 12%
Caffeine 0mg 43mg 11%
Vitamin B2 0.185mg 0.05mg 10%
Vitamin B12 0.47µg 0.23µg 10%
Calcium 125mg 56mg 7%
Polyunsaturated fat 0.035g 1.092g 7%
Vitamin K 0.1µg 8.1µg 7%
Vitamin D 48IU 6%
Vitamin A 58µg 2µg 6%
Vitamin D 1.2µg 6%
Vitamin B3 0.093mg 0.725mg 4%
Vitamin E 0.01mg 0.54mg 4%
Choline 17.7mg 3%
Protein 3.37g 4.88g 3%
Vitamin B5 0.361mg 0.297mg 1%
Selenium 3.3µg 3µg 1%
Folate 5µg 1%
Sodium 44mg 24mg 1%
Cholesterol 5mg 8mg 1%
Net carbs 4.99g 54.17g N/A
Sugar 5.2g 47.9g N/A
Vitamin B1 0.02mg 0.025mg 0%
Vitamin B6 0.037mg 0.042mg 0%
Trans fat 0.112g N/A
Tryptophan 0.043mg 0%
Threonine 0.143mg 0%
Isoleucine 0.174mg 0%
Leucine 0.319mg 0%
Lysine 0.282mg 0%
Methionine 0.088mg 0%
Phenylalanine 0.174mg 0%
Valine 0.22mg 0%
Histidine 0.101mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.004g 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.027g 0.947g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
1
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more WaterWater +9170.1%
Contains more ProteinProtein +44.8%
Contains more FatsFats +3124.7%
Contains more CarbsCarbs +1125.9%
Contains more OtherOther +126.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
Contains less Sat. FatSaturated fat -96.6%
Contains more Mono. FatMonounsaturated fat +3344%
Contains more Poly. FatPolyunsaturated fat +3020%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
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
Contains more LactoseLactose +215.2%
Contains more SucroseSucrose +∞%
~equal in Starch ~0g
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients
  2. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.