Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
chocolate syrup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and chocolate syrup:
Both white bread and chocolate syrup are high in calories. Chocolate syrup has 17% more calories than white bread - white bread has 238 calories per 100 grams and chocolate syrup has 279 calories.
For macronutrient ratios, white bread is heavier in protein, lighter in carbs and heavier in fat compared to chocolate syrup per calorie. White bread has a macronutrient ratio of 18:74:8 and for chocolate syrup, 3:93:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Chocolate Syrup | |
|---|---|---|
| Protein | 18% | 3% |
| Carbohydrates | 74% | 93% |
| Fat | 8% | 4% |
| Alcohol | ~ | ~ |
Both white bread and chocolate syrup are high in carbohydrates. Chocolate syrup has 48% more carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and chocolate syrup has 65.1g of carbohydrates.
Both white bread and chocolate syrup are high in dietary fiber. White bread has 254% more dietary fiber than chocolate syrup - white bread has 9.2g of dietary fiber per 100 grams and chocolate syrup has 2.6g of dietary fiber.
Chocolate syrup is high in sugar and white bread has 90% less sugar than chocolate syrup - white bread has 5g of sugar per 100 grams and chocolate syrup has 49.7g of sugar.
White bread is a great source of protein and it has 408% more protein than chocolate syrup - white bread has 10.7g of protein per 100 grams and chocolate syrup has 2.1g of protein.
Both white bread and chocolate syrup are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and chocolate syrup has 0.52g of saturated fat.
Both white bread and chocolate syrup are low in trans fat - white bread has 0.03g of trans fat per 100 grams and chocolate syrup does not contain significant amounts.
Chocolate syrup and white bread contain similar amounts of Vitamin C - chocolate syrup has 0.2mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
White bread and chocolate syrup contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and chocolate syrup does not contain significant amounts.
White bread and chocolate syrup contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and chocolate syrup has 0.02mg of Vitamin E.
White bread and chocolate syrup contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and chocolate syrup has 0.5ug of Vitamin K.
White bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| White Bread | Chocolate Syrup | |
|---|---|---|
| Thiamin | 0.51 MG | 0.009 MG |
| Riboflavin | 0.255 MG | 0.05 MG |
| Niacin | 4.455 MG | 0.322 MG |
| Pantothenic acid | 0.455 MG | 0.013 MG |
| Vitamin B6 | 0.08 MG | 0.006 MG |
| Folate | 127 UG | 2 UG |
White bread is an excellent source of calcium and it has 47 times more calcium than chocolate syrup - white bread has 684mg of calcium per 100 grams and chocolate syrup has 14mg of calcium.
Both white bread and chocolate syrup are high in iron. White bread has 132% more iron than chocolate syrup - white bread has 4.9mg of iron per 100 grams and chocolate syrup has 2.1mg of iron.
Chocolate syrup is a great source of potassium and it has 76% more potassium than white bread - white bread has 127mg of potassium per 100 grams and chocolate syrup has 224mg of potassium.
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,
| White Bread | Chocolate Syrup | |
|---|---|---|
| beta-carotene | 2 UG | ~ |
| lutein + zeaxanthin | 25 UG | 3 UG |
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than chocolate syrup per 100 grams.
| White Bread | Chocolate Syrup | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.002 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.002 G |
Comparing omega-6 fatty acids, white bread has more linoleic acid than chocolate syrup per 100 grams.
| White Bread | Chocolate Syrup | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.024 G |
| Total | 0.881 G | 0.024 G |
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: White Bread (Bread, white wheat) and Chocolate Syrup (Beverages, chocolate syrup) .
White Bread g
()
|
Daily Values (%) |
Chocolate Syrup 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
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 % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
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 | |||