Chocolate Hazelnut Spread vs. Sweet Potatoes
Nutrition comparison of Chocolate Hazelnut Spread and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chocolate hazelnut spread
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chocolate hazelnut spread and sweet potatoes:
- Both chocolate hazelnut spread and sweet potatoes are high in dietary fiber and potassium.
- Chocolate hazelnut spread has more riboflavin and Vitamin B12, however, sweet potato contains more pantothenic acid and Vitamin B6.
- Chocolate hazelnut spread is an excellent source of calcium and iron.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Chocolate Hazelnut Spread (Chocolate-flavored hazelnut spread) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chocolate hazelnut spread is high in calories and sweet potato has 84% less calories than chocolate hazelnut spread - chocolate hazelnut spread has 539 calories per 100 grams and sweet potato has 86 calories.
For macronutrient ratios, chocolate hazelnut spread is much lighter in carbs, much heavier in fat and similar to sweet potatoes for protein. Chocolate hazelnut spread has a macronutrient ratio of 4:46:50 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chocolate Hazelnut Spread | Sweet Potatoes | |
|---|---|---|
| Protein | 4% | 7% |
| Carbohydrates | 46% | 92% |
| Fat | 50% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Chocolate hazelnut spread is high in carbohydrates and sweet potato has 68% less carbohydrates than chocolate hazelnut spread - chocolate hazelnut spread has 62.4g of total carbs per 100 grams and sweet potato has 20.1g of carbohydrates.
dietary fiber
Both chocolate hazelnut spread and sweet potatoes are high in dietary fiber. Chocolate hazelnut spread has 80% more dietary fiber than sweet potato - chocolate hazelnut spread has 5.4g of dietary fiber per 100 grams and sweet potato has 3g of dietary fiber.
sugar
Chocolate hazelnut spread is high in sugar and sweet potato has 92% less sugar than chocolate hazelnut spread - chocolate hazelnut spread has 54.1g of sugar per 100 grams and sweet potato has 4.2g of sugar.
Protein
protein
Chocolate hazelnut spread has 245% more protein than sweet potato - chocolate hazelnut spread has 5.4g of protein per 100 grams and sweet potato has 1.6g of protein.
Fat
saturated fat
Chocolate hazelnut spread is high in saturated fat and sweet potato has 100% less saturated fat than chocolate hazelnut spread - chocolate hazelnut spread has 28.4g of saturated fat per 100 grams and sweet potato has 0.02g of saturated fat.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than chocolate hazelnut spread - sweet potato has 2.4mg of Vitamin C per 100 grams and chocolate hazelnut spread does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 708 times more Vitamin A than chocolate hazelnut spread - chocolate hazelnut spread has 1ug of Vitamin A per 100 grams and sweet potato has 709ug of Vitamin A.
Vitamin E
Chocolate hazelnut spread has 18 times more Vitamin E than sweet potato - chocolate hazelnut spread has 5mg of Vitamin E per 100 grams and sweet potato has 0.26mg of Vitamin E.
Vitamin K
Chocolate hazelnut spread and sweet potatoes contain similar amounts of Vitamin K - chocolate hazelnut spread has 1.9ug of Vitamin K per 100 grams and sweet potato has 1.8ug of Vitamin K.
The B Vitamins
Chocolate hazelnut spread has more riboflavin and Vitamin B12, however, sweet potato contains more pantothenic acid and Vitamin B6. Both chocolate hazelnut spread and sweet potatoes contain significant amounts of thiamin, niacin and folate.
| Chocolate Hazelnut Spread | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.085 MG | 0.078 MG |
| Riboflavin | 0.17 MG | 0.061 MG |
| Niacin | 0.427 MG | 0.557 MG |
| Pantothenic acid | 0.357 MG | 0.8 MG |
| Vitamin B6 | 0.082 MG | 0.209 MG |
| Folate | 14 UG | 11 UG |
| Vitamin B12 | 0.27 UG | ~ |
Minerals
calcium
Chocolate hazelnut spread is an excellent source of calcium and it has 260% more calcium than sweet potato - chocolate hazelnut spread has 108mg of calcium per 100 grams and sweet potato has 30mg of calcium.
iron
Chocolate hazelnut spread is an excellent source of iron and it has 618% more iron than sweet potato - chocolate hazelnut spread has 4.4mg of iron per 100 grams and sweet potato has 0.61mg of iron.
potassium
Both chocolate hazelnut spread and sweet potatoes are high in potassium. Chocolate hazelnut spread has 21% more potassium than sweet potato - chocolate hazelnut spread has 407mg of potassium per 100 grams and sweet potato has 337mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Chocolate Hazelnut Spread | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 1 UG | 8509 UG |
| lutein + zeaxanthin | 10 UG | ~ |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids,
| Chocolate Hazelnut Spread | Sweet Potatoes | |
|---|---|---|
| other omega 6 | 1.877 G | ~ |
| linoleic acid | ~ | 0.013 G |
| Total | 1.877 G | 0.013 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Chocolate Hazelnut Spread (Chocolate-flavored hazelnut spread) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Chocolate Hazelnut Spread g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chocolate hazelnut spread or sweet potatoes contain more calories in 100 grams?Chocolate hazelnut spread is high in calories and sweet potato has 80% less calories than chocolate hazelnut spread - chocolate hazelnut spread has 539 calories in 100g and sweet potato has 86 calories.
Does chocolate hazelnut spread or sweet potatoes have more carbohydrates?
By weight, chocolate hazelnut spread is high in carbohydrates and sweet potato has 70% fewer carbohydrates than chocolate hazelnut spread - chocolate hazelnut spread has 62.4g of carbs for 100g and sweet potato has 20.1g of carbohydrates.
Does chocolate hazelnut spread or sweet potatoes contain more calcium?
Chocolate hazelnut spread is a rich source of calcium and it has 260% more calcium than sweet potato - chocolate hazelnut spread has 108mg of calcium in 100 grams and sweet potato has 30mg of calcium.
Does chocolate hazelnut spread or sweet potatoes contain more iron?
Chocolate hazelnut spread is an abundant source of iron and it has 620% more iron than sweet potato - chocolate hazelnut spread has 4.4mg of iron in 100 grams and sweet potato has 0.61mg of iron.
Does chocolate hazelnut spread or sweet potatoes contain more potassium?
Both chocolate hazelnut spread and sweet potatoes are high in potassium. Chocolate hazelnut spread has 20% more potassium than sweet potato - chocolate hazelnut spread has 407mg of potassium in 100 grams and sweet potato has 337mg of potassium.