Chocolate Syrup vs. Sweet Potatoes

Nutrition comparison of Chocolate Syrup 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 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:

  • Both sweet potatoes and chocolate syrup are high in dietary fiber and potassium.
  • Chocolate syrup is a great source of iron.
  • Sweet potato has more thiamin, pantothenic acid, Vitamin B6 and folate.
  • Sweet potato is an excellent source of Vitamin A.
Detailed nutritional comparison of chocolate syrup and sweet potatoes is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Chocolate Syrup (Beverages, chocolate syrup) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

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 ~ ~

carbohydrates

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.

dietary fiber

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.

sugar

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.

Protein

protein

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.

Fat

saturated fat

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.

Vitamins

Vitamin C

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.

Vitamin A

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.

Vitamin E

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.

Vitamin K

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.

The B Vitamins

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

Minerals

calcium

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.

iron

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.

potassium

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.

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 Syrup Sweet Potatoes
lutein + zeaxanthin 3 UG ~
beta-carotene ~ 8509 UG
alpha-carotene ~ 7 UG

Omega-3 and Omega-6

omega 3s

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

omega 6s

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



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 Syrup (Beverages, chocolate syrup) and Sweet Potatoes (Sweet potato, raw, unprepared) .

Chocolate Syrup g

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choline
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G Water G
G Starch G
G Alcohol G


FAQ

Does sweet potatoes or chocolate syrup contain more calories in 100 grams?
Chocolate syrup is high in calories and sweet potato has 70% less calories than chocolate syrup - sweet potato has 86 calories in 100g and chocolate syrup has 279 calories.

Does sweet potatoes or chocolate syrup have more carbohydrates?
By weight, chocolate syrup is high in carbohydrates and sweet potato has 70% fewer carbohydrates than chocolate syrup - sweet potato has 20.1g of carbs for 100g and chocolate syrup has 65.1g of carbohydrates.

Does sweet potatoes or chocolate syrup contain more potassium?
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 in 100 grams and chocolate syrup has 224mg of potassium.