Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chocolate syrup
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chocolate syrup and sweet potatoes:
Chocolate syrup is high in calories and sweet potato has 69% less calories than chocolate syrup - sweet potato has 86 calories per 100 grams and chocolate syrup has 279 calories.
For macronutrient ratios, chocolate syrup is lighter in protein and similar to sweet potatoes for carbs and fat. Chocolate syrup has a macronutrient ratio of 3:93:4 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chocolate Syrup | Sweet Potatoes | |
|---|---|---|
| Protein | 3% | 7% |
| Carbohydrates | 93% | 92% |
| Fat | 4% | 1% |
| Alcohol | ~ | ~ |
Chocolate syrup is high in carbohydrates and sweet potato has 69% less carbohydrates than chocolate syrup - sweet potato has 20.1g of total carbs per 100 grams and chocolate syrup has 65.1g of carbohydrates.
Both sweet potatoes and chocolate syrup are high in dietary fiber. Sweet potato has 15% more dietary fiber than chocolate syrup - sweet potato has 3g of dietary fiber per 100 grams and chocolate syrup has 2.6g of dietary fiber.
Chocolate syrup is high in sugar and sweet potato has 92% less sugar than chocolate syrup - sweet potato has 4.2g of sugar per 100 grams and chocolate syrup has 49.7g of sugar.
Sweet potatoes and chocolate syrup contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and chocolate syrup has 2.1g of protein.
Both sweet potatoes and chocolate syrup are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and chocolate syrup has 0.52g of saturated fat.
Sweet potatoes and chocolate syrup contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and chocolate syrup has 0.2mg of Vitamin C.
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than chocolate syrup - sweet potato has 709ug of Vitamin A per 100 grams and chocolate syrup does not contain significant amounts.
Sweet potatoes and chocolate syrup contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and chocolate syrup has 0.02mg of Vitamin E.
Sweet potatoes and chocolate syrup contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and chocolate syrup has 0.5ug of Vitamin K.
Sweet potato has more thiamin, pantothenic acid, Vitamin B6 and folate. Both chocolate syrup and sweet potatoes contain significant amounts of riboflavin and niacin.
| Chocolate Syrup | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.009 MG | 0.078 MG |
| Riboflavin | 0.05 MG | 0.061 MG |
| Niacin | 0.322 MG | 0.557 MG |
| Pantothenic acid | 0.013 MG | 0.8 MG |
| Vitamin B6 | 0.006 MG | 0.209 MG |
| Folate | 2 UG | 11 UG |
Sweet potato has 114% more calcium than chocolate syrup - sweet potato has 30mg of calcium per 100 grams and chocolate syrup has 14mg of calcium.
Chocolate syrup is a great source of iron and it has 246% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and chocolate syrup has 2.1mg of iron.
Both sweet potatoes and chocolate syrup are high in potassium. Sweet potato has 50% more potassium than chocolate syrup - sweet potato has 337mg 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 | Sweet Potatoes | |
|---|---|---|
| lutein + zeaxanthin | 3 UG | ~ |
| beta-carotene | ~ | 8509 UG |
| alpha-carotene | ~ | 7 UG |
For omega-3 fatty acids, both chocolate syrup and sweet potatoes contain small amounts of alpha linoleic acid (ALA).
| Chocolate Syrup | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.001 G |
| Total | 0.002 G | 0.001 G |
Comparing omega-6 fatty acids, both chocolate syrup and sweet potatoes contain small amounts of linoleic acid.
| Chocolate Syrup | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.024 G | 0.013 G |
| Total | 0.024 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Chocolate Syrup 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 % |
|
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 | |||