Semisweet Chocolate vs. Raisins
Nutrition comparison of Semisweet Chocolate and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
semisweet chocolate
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in semisweet chocolate and raisins:
- Both raisins and semisweet chocolate are high in calories, carbohydrates, dietary fiber and iron.
- Raisin has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Raisin is an excellent source of potassium.
USDA sources for nutritional information: Semisweet Chocolate (Baking chocolate, MARS SNACKFOOD US, M&M's Semisweet Chocolate Mini Baking Bits) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and semisweet chocolate are high in calories. Semisweet chocolate has 75% more calories than raisin - raisin has 296 calories per 100 grams and semisweet chocolate has 517 calories.
For macronutrient ratios, semisweet chocolate is much lighter in carbs, much heavier in fat and similar to raisins for protein. Semisweet chocolate has a macronutrient ratio of 3:51:46 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Semisweet Chocolate | Raisins | |
|---|---|---|
| Protein | 3% | 3% |
| Carbohydrates | 51% | 95% |
| Fat | 46% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Both raisins and semisweet chocolate are high in carbohydrates. Raisin has 19% more carbohydrates than semisweet chocolate - raisin has 78.5g of total carbs per 100 grams and semisweet chocolate has 66g of carbohydrates.
dietary fiber
Both raisins and semisweet chocolate are high in dietary fiber. Raisin is very similar to semisweet chocolate for dietary fiber - raisin has 6.8g of dietary fiber per 100 grams and semisweet chocolate has 6.7g of dietary fiber.
sugar
Semisweet chocolate is high in sugar and raisin has less sugar than semisweet chocolate - semisweet chocolate has 53.1g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Semisweet chocolate has 76% more protein than raisin - raisin has 2.5g of protein per 100 grams and semisweet chocolate has 4.4g of protein.
Fat
saturated fat
Semisweet chocolate is high in saturated fat and raisin has 99% less saturated fat than semisweet chocolate - raisin has 0.18g of saturated fat per 100 grams and semisweet chocolate has 15.6g of saturated fat.
trans fat
Both semisweet chocolate and raisins are low in trans fat - semisweet chocolate has 0.04g of trans fat per 100 grams and raisin does not contain significant amounts.
cholesterol
Both semisweet chocolate and raisins are low in cholesterol - semisweet chocolate has 3mg of cholesterol per 100 grams and raisin does not contain significant amounts.
Vitamins
Vitamin C
Raisin has more Vitamin C than semisweet chocolate - raisin has 5.4mg of Vitamin C per 100 grams and semisweet chocolate does not contain significant amounts.
Vitamin A
Semisweet chocolate has more Vitamin A than raisin - semisweet chocolate has 22.2ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Semisweet Chocolate | Raisins | |
|---|---|---|
| Thiamin | ~ | 0.112 MG |
| Riboflavin | ~ | 0.182 MG |
| Niacin | ~ | 1.114 MG |
| Pantothenic acid | ~ | 0.045 MG |
| Vitamin B6 | ~ | 0.188 MG |
| Folate | ~ | 3 UG |
Minerals
calcium
Raisins and semisweet chocolate contain similar amounts of calcium - raisin has 28mg of calcium per 100 grams and semisweet chocolate has 34mg of calcium.
iron
Both raisins and semisweet chocolate are high in iron. Raisin is very similar to raisin for iron - raisin has 2.6mg of iron per 100 grams and semisweet chocolate has 2.9mg of iron.
potassium
Raisin is an excellent source of potassium and it has more potassium than semisweet chocolate - raisin has 825mg of potassium per 100 grams and semisweet chocolate does not contain significant amounts.
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: Semisweet Chocolate (Baking chocolate, MARS SNACKFOOD US, M&M's Semisweet Chocolate Mini Baking Bits) and Raisins (Raisins, seeded) .
Semisweet Chocolate g
()
|
Daily Values (%) |
Raisins 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 | |||
FAQ
Does raisins or semisweet chocolate contain more calories in 100 grams?Both raisins and semisweet chocolate are high in calories. Semisweet chocolate has 80% more calories than raisin - raisin has 296 calories in 100g and semisweet chocolate has 517 calories.
Does raisins or semisweet chocolate have more carbohydrates?
By weight, both raisins and semisweet chocolate are high in carbohydrates. raisin has 20% more carbohydrates than semisweet chocolate - raisin has 78.5g of carbs for 100g and semisweet chocolate has 66g of carbohydrates.
Does raisins or semisweet chocolate contain more iron?
Both raisins and semisweet chocolate are high in iron. Raisin is very similar to raisin for iron - raisin has 2.6mg of iron in 100 grams and semisweet chocolate has 2.9mg of iron.
Does raisins or semisweet chocolate contain more potassium?
Raisin is a rich source of potassium and it has more potassium than semisweet chocolate - raisin has 825mg of potassium in 100 grams and semisweet chocolate does not contain significant amounts.