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Spread vs. Chocolate — In-Depth Nutrition Comparison

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A recap on differences between Spread and Chocolate

  • Spread has more Vitamin B12, however, Chocolate is higher in Copper, Iron, Manganese, Magnesium, Fiber, Phosphorus, and Potassium.
  • Chocolate covers your daily Copper needs 100% more than Spread.
  • Chocolate contains 42 times less Sodium than Spread. Spread contains 1013mg of Sodium, while Chocolate contains 24mg.

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

Infographic

Spread vs Chocolate 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.
Spread
Spread
1
:
9
Chocolate
Chocolate
Contains more Selenium +223.3%
Contains more Calcium +366.7%
Contains more Iron +915.2%
Contains more Magnesium +1725%
Contains more Phosphorus +249.2%
Contains more Potassium +408.2%
Contains less Sodium -97.6%
Contains more Zinc +97.1%
Contains more Copper +690.8%
Contains more Manganese +5357.7%
Spread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 6% 26% 10% 133% 28% 44% 4% 53%
Chocolate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 301% 105% 89% 50% 4% 55% 343% 186% 17%
Contains more Selenium +223.3%
Contains more Calcium +366.7%
Contains more Iron +915.2%
Contains more Magnesium +1725%
Contains more Phosphorus +249.2%
Contains more Potassium +408.2%
Contains less Sodium -97.6%
Contains more Zinc +97.1%
Contains more Copper +690.8%
Contains more Manganese +5357.7%

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.
Spread
Spread
11
:
1
Chocolate
Chocolate
Contains more Vitamin A +74%
Contains more Vitamin E +222.2%
Contains more Vitamin B1 +588%
Contains more Vitamin B2 +168%
Contains more Vitamin B3 +138.6%
Contains more Vitamin B5 +44.8%
Contains more Vitamin B6 +185.7%
Contains more Vitamin B12 +387%
Contains more Vitamin K +406.3%
Spread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 35% 18% 0% 43% 31% 33% 26% 28% 2% 140% 4%
Chocolate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
Contains more Vitamin A +74%
Contains more Vitamin E +222.2%
Contains more Vitamin B1 +588%
Contains more Vitamin B2 +168%
Contains more Vitamin B3 +138.6%
Contains more Vitamin B5 +44.8%
Contains more Vitamin B6 +185.7%
Contains more Vitamin B12 +387%
Contains more Vitamin K +406.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
Spread
3
:
2
Chocolate
Chocolate
Contains more Protein +57%
Contains more Water +6114.4%
Contains more Other +63.5%
Contains more Fats +80.4%
Contains more Carbs +412.3%
Spread
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
Chocolate
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 Protein +57%
Contains more Water +6114.4%
Contains more Other +63.5%
Contains more Fats +80.4%
Contains more Carbs +412.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
Spread
2
:
1
Chocolate
Chocolate
Contains less Saturated Fat -67.7%
Contains more Polyunsaturated fat +134.9%
Contains more Monounsaturated Fat +25.8%
Spread
37% 47% 16%
Saturated Fat: 5.977 g
Monounsaturated Fat: 7.584 g
Polyunsaturated fat: 2.565 g
Chocolate
64% 33% 4%
Saturated Fat: 18.519 g
Monounsaturated Fat: 9.54 g
Polyunsaturated fat: 1.092 g
Contains less Saturated Fat -67.7%
Contains more Polyunsaturated fat +134.9%
Contains more Monounsaturated Fat +25.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spread Chocolate Opinion
Net carbs 11.74g 54.17g Chocolate
Protein 7.66g 4.88g Spread
Fats 17.34g 31.28g Chocolate
Carbs 11.94g 61.17g Chocolate
Calories 235kcal 546kcal Chocolate
Sugar 0g 47.9g Spread
Fiber 0.2g 7g Chocolate
Calcium 12mg 56mg Chocolate
Iron 0.79mg 8.02mg Chocolate
Magnesium 8mg 146mg Chocolate
Phosphorus 59mg 206mg Chocolate
Potassium 110mg 559mg Chocolate
Sodium 1013mg 24mg Chocolate
Zinc 1.02mg 2.01mg Chocolate
Copper 0.13mg 1.028mg Chocolate
Manganese 0.026mg 1.419mg Chocolate
Selenium 9.7µg 3µg Spread
Vitamin A 87IU 50IU Spread
Vitamin A RAE 26µg 2µg Spread
Vitamin E 1.74mg 0.54mg Spread
Vitamin D 22IU Spread
Vitamin D 0.6µg Spread
Vitamin B1 0.172mg 0.025mg Spread
Vitamin B2 0.134mg 0.05mg Spread
Vitamin B3 1.73mg 0.725mg Spread
Vitamin B5 0.43mg 0.297mg Spread
Vitamin B6 0.12mg 0.042mg Spread
Folate 2µg Spread
Vitamin B12 1.12µg 0.23µg Spread
Vitamin K 1.6µg 8.1µg Chocolate
Tryptophan 0.082mg Spread
Threonine 0.334mg Spread
Isoleucine 0.334mg Spread
Leucine 0.6mg Spread
Lysine 0.663mg Spread
Methionine 0.196mg Spread
Phenylalanine 0.301mg Spread
Valine 0.356mg Spread
Histidine 0.279mg Spread
Cholesterol 38mg 8mg Chocolate
Trans Fat 0.112g Spread
Saturated Fat 5.977g 18.519g Spread
Omega-3 - EPA 0g 0.001g Chocolate
Monounsaturated Fat 7.584g 9.54g Chocolate
Polyunsaturated fat 2.565g 1.092g Spread
Omega-6 - Eicosadienoic acid 0.001g Chocolate
Omega-6 - Linoleic acid 0.947g Chocolate
Omega-3 - ALA 0.085g Chocolate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spread Chocolate
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
30%
Spread
10%
Chocolate
Minerals Daily Need Coverage Score
33%
Spread
116%
Chocolate

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 47.9g)
Which food is lower in Saturated Fat?
Spread
Spread is lower in Saturated Fat (difference - 12.542g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 23)
Which food is cheaper?
Spread
Spread is cheaper (difference - $2)
Which food is richer in vitamins?
Spread
Spread is relatively richer in vitamins
Which food contains less Sodium?
Chocolate
Chocolate contains less Sodium (difference - 989mg)
Which food is lower in Cholesterol?
Chocolate
Chocolate is lower in Cholesterol (difference - 30mg)
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.