Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chocolate syrup
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chocolate syrup and kiwi:
Chocolate syrup is high in calories and kiwi has 78% less calories than chocolate syrup - kiwi has 61 calories per 100 grams and chocolate syrup has 279 calories.
For macronutrient ratios, chocolate syrup is lighter in protein, heavier in carbs and similar to kiwi for fat. Chocolate syrup has a macronutrient ratio of 3:93:4 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chocolate Syrup | Kiwi | |
|---|---|---|
| Protein | 3% | 7% |
| Carbohydrates | 93% | 87% |
| Fat | 4% | 7% |
| Alcohol | ~ | ~ |
Chocolate syrup is high in carbohydrates and kiwi has 77% less carbohydrates than chocolate syrup - kiwi has 14.7g of total carbs per 100 grams and chocolate syrup has 65.1g of carbohydrates.
Both kiwi and chocolate syrup are high in dietary fiber. Kiwi has 15% more dietary fiber than chocolate syrup - kiwi has 3g of dietary fiber per 100 grams and chocolate syrup has 2.6g of dietary fiber.
Chocolate syrup is high in sugar and kiwi has 82% less sugar than chocolate syrup - kiwi has 9g of sugar per 100 grams and chocolate syrup has 49.7g of sugar.
Kiwi and chocolate syrup contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and chocolate syrup has 2.1g of protein.
Both kiwi and chocolate syrup are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and chocolate syrup has 0.52g of saturated fat.
Kiwi is an excellent source of Vitamin C and it has 462 times more Vitamin C than chocolate syrup - kiwi has 92.7mg of Vitamin C per 100 grams and chocolate syrup has 0.2mg of Vitamin C.
Kiwi and chocolate syrup contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and chocolate syrup does not contain significant amounts.
Kiwi has 72 times more Vitamin E than chocolate syrup - kiwi has 1.5mg of Vitamin E per 100 grams and chocolate syrup has 0.02mg of Vitamin E.
Kiwi has 79 times more Vitamin K than chocolate syrup - kiwi has 40.3ug of Vitamin K per 100 grams and chocolate syrup has 0.5ug of Vitamin K.
Chocolate syrup has more riboflavin, however, kiwi contains more pantothenic acid, Vitamin B6 and folate. Both chocolate syrup and kiwi contain significant amounts of thiamin and niacin.
| Chocolate Syrup | Kiwi | |
|---|---|---|
| Thiamin | 0.009 MG | 0.027 MG |
| Riboflavin | 0.05 MG | 0.025 MG |
| Niacin | 0.322 MG | 0.341 MG |
| Pantothenic acid | 0.013 MG | 0.183 MG |
| Vitamin B6 | 0.006 MG | 0.063 MG |
| Folate | 2 UG | 25 UG |
Kiwi has 143% more calcium than chocolate syrup - kiwi has 34mg of calcium per 100 grams and chocolate syrup has 14mg of calcium.
Chocolate syrup is a great source of iron and it has 581% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and chocolate syrup has 2.1mg of iron.
Both kiwi and chocolate syrup are high in potassium. Kiwi has 39% more potassium than chocolate syrup - kiwi has 312mg 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,
| Chocolate Syrup | Kiwi | |
|---|---|---|
| lutein + zeaxanthin | 3 UG | 122 UG |
| beta-carotene | ~ | 52 UG |
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than chocolate syrup per 100 grams.
| Chocolate Syrup | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.042 G |
| Total | 0.002 G | 0.042 G |
Comparing omega-6 fatty acids, kiwi has more linoleic acid than chocolate syrup per 100 grams.
| Chocolate Syrup | Kiwi | |
|---|---|---|
| linoleic acid | 0.024 G | 0.246 G |
| Total | 0.024 G | 0.246 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: Chocolate Syrup (Beverages, chocolate syrup) and Kiwi (Kiwifruit, green, raw) .
Chocolate Syrup g
()
|
Daily Values (%) |
Kiwi 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 | |||