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Spread vs. White chocolate — In-Depth Nutrition Comparison

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Significant differences between spread and white chocolate

  • Spread has more vitamin B12, selenium, vitamin B1, copper, and iron; however, white chocolate is richer in calcium, phosphorus, and vitamin B2.
  • White chocolate covers your daily saturated fat needs 67% more than spread.
  • White chocolate has 11 times less sodium than spread. Spread has 1013mg of sodium, while white chocolate has 90mg.
  • White chocolate has a higher glycemic index. The glycemic index of white chocolate is 41, while the glycemic index of spread is 0.

Specific food types used in this comparison are Sandwich spread, pork, beef and Candies, white chocolate.

Infographic

Spread vs White 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
5
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%
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 IronIron +229.2%
Contains more CopperCopper +116.7%
Contains more ZincZinc +37.8%
Contains more ManganeseManganese +225%
Contains more SeleniumSelenium +115.6%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +1558.3%
Contains more PotassiumPotassium +160%
Contains more PhosphorusPhosphorus +198.3%
Contains less SodiumSodium -91.1%

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
8
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%
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 +188.9%
Contains more Vitamin EVitamin E +81.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +173%
Contains more Vitamin B3Vitamin B3 +132.2%
Contains more Vitamin B6Vitamin B6 +114.3%
Contains more Vitamin B12Vitamin B12 +100%
Contains more CholineCholine +111.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +110.4%
Contains more Vitamin B5Vitamin B5 +41.4%
Contains more Vitamin KVitamin K +468.8%
Contains more FolateFolate +250%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +30.5%
Contains more WaterWater +4536.9%
Contains more OtherOther +85.3%
Contains more FatsFats +85.1%
Contains more CarbsCarbs +396.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -69.2%
Contains more Poly. FatPolyunsaturated fat +153.2%
Contains more Mono. FatMonounsaturated fat +19.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spread White chocolate DV% diff.
Saturated fat 5.977g 19.412g 61%
Sodium 1013mg 90mg 40%
Fats 17.34g 32.09g 23%
Vitamin B12 1.12µg 0.56µg 23%
Calcium 12mg 199mg 19%
Phosphorus 59mg 176mg 17%
Carbs 11.94g 59.24g 16%
Calories 235kcal 539kcal 15%
Vitamin B2 0.134mg 0.282mg 11%
Polyunsaturated fat 2.565g 1.013g 10%
Vitamin B1 0.172mg 0.063mg 9%
Selenium 9.7µg 4.5µg 9%
Copper 0.13mg 0.06mg 8%
Iron 0.79mg 0.24mg 7%
Cholesterol 38mg 21mg 6%
Vitamin B3 1.73mg 0.745mg 6%
Choline 62.3mg 29.5mg 6%
Vitamin K 1.6µg 9.1µg 6%
Potassium 110mg 286mg 5%
Vitamin E 1.74mg 0.96mg 5%
Vitamin B6 0.12mg 0.056mg 5%
Vitamin B5 0.43mg 0.608mg 4%
Protein 7.66g 5.87g 4%
Monounsaturated fat 7.584g 9.097g 4%
Vitamin D 22IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Zinc 1.02mg 0.74mg 3%
Vitamin A 26µg 9µg 2%
Magnesium 8mg 12mg 1%
Manganese 0.026mg 0.008mg 1%
Vitamin C 0mg 0.5mg 1%
Folate 2µg 7µg 1%
Net carbs 11.74g 59.04g N/A
Sugar 0g 59g N/A
Fiber 0.2g 0.2g 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spread White chocolate
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
30%
Spread
22%
White chocolate
Minerals Daily Need Coverage Score
33%
Spread
26%
White chocolate

Comparison summary

Which food is lower in Cholesterol?
White chocolate
White chocolate is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
White chocolate
White chocolate contains less Sodium (difference - 923mg)
Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 59g)
Which food is lower in Saturated fat?
Spread
Spread is lower in Saturated fat (difference - 13.435g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 41)
Which food is cheaper?
Spread
Spread is cheaper (difference - $2.5)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.