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White chocolate vs. Chocolate — In-Depth Nutrition Comparison

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How are white chocolate and chocolate different?

  • White chocolate is higher in vitamin B2, calcium, and vitamin B12; however, chocolate is richer in copper, iron, manganese, magnesium, fiber, zinc, and potassium.
  • Daily need coverage for copper for chocolate is 108% higher.
  • White chocolate contains 6 times more vitamin B2 than chocolate. While white chocolate contains 0.282mg of vitamin B2, chocolate contains only 0.05mg.
  • Chocolate has a lower glycemic index (23) than white chocolate (41).

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

Infographic

White chocolate 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.
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%
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 +255.4%
Contains more SeleniumSelenium +50%
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%

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
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 CVitamin C +∞%
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%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.725mg

All nutrients comparison - raw data values

Nutrient White chocolate Chocolate DV% diff.
Copper 0.06mg 1.028mg 108%
Iron 0.24mg 8.02mg 97%
Manganese 0.008mg 1.419mg 61%
Magnesium 12mg 146mg 32%
Fiber 0.2g 7g 27%
Vitamin B2 0.282mg 0.05mg 18%
Vitamin B12 0.56µg 0.23µg 14%
Calcium 199mg 56mg 14%
Zinc 0.74mg 2.01mg 12%
Caffeine 0mg 43mg 11%
Potassium 286mg 559mg 8%
Vitamin B5 0.608mg 0.297mg 6%
Choline 29.5mg 5%
Phosphorus 176mg 206mg 4%
Cholesterol 21mg 8mg 4%
Saturated fat 19.412g 18.519g 4%
Sodium 90mg 24mg 3%
Vitamin E 0.96mg 0.54mg 3%
Selenium 4.5µg 3µg 3%
Vitamin B1 0.063mg 0.025mg 3%
Protein 5.87g 4.88g 2%
Folate 7µg 2%
Polyunsaturated fat 1.013g 1.092g 1%
Vitamin A 9µg 2µg 1%
Carbs 59.24g 61.17g 1%
Monounsaturated fat 9.097g 9.54g 1%
Vitamin C 0.5mg 1%
Vitamin B6 0.056mg 0.042mg 1%
Fats 32.09g 31.28g 1%
Vitamin K 9.1µg 8.1µg 1%
Calories 539kcal 546kcal 0%
Net carbs 59.04g 54.17g N/A
Sugar 59g 47.9g N/A
Vitamin B3 0.745mg 0.725mg 0%
Trans fat 0g 0.112g N/A
Omega-3 - EPA 0g 0.001g 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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 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 ProteinProtein +20.3%
Contains more WaterWater +34%
Contains more OtherOther +13.3%
~equal in Fats ~31.28g
~equal in Carbs ~61.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 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
~equal in Saturated fat ~18.519g
~equal in Monounsaturated fat ~9.54g
~equal in Polyunsaturated fat ~1.092g

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