Apple vs. White Chocolate
Nutrition comparison of Apple and White Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
white chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and white chocolate:
- Apple is a great source of dietary fiber.
- White chocolate has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B12.
- White chocolate has signficantly more protein than apple.
- White chocolate is a great source of potassium.
- White chocolate is an excellent source of calcium.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and White Chocolate (Candies, white chocolate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White chocolate is high in calories and apple has 90% less calories than white chocolate - white chocolate has 539 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is much heavier in carbs, much lighter in fat and similar to white chocolate for protein. Apple has a macronutrient ratio of 2:96:3 and for white chocolate, 4:43:53 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | White Chocolate | |
|---|---|---|
| Protein | 2% | 4% |
| Carbohydrates | 96% | 43% |
| Fat | 3% | 53% |
| Alcohol | ~ | ~ |
carbohydrates
White chocolate is high in carbohydrates and apple has 77% less carbohydrates than white chocolate - white chocolate has 59.2g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
The carbs in white chocolate are made of 100% sugar, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.
dietary fiber
Apple is a great source of dietary fiber and it has 11 times more dietary fiber than white chocolate - white chocolate has 0.2g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
White chocolate is high in sugar and apple has 82% less sugar than white chocolate - white chocolate has 59g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
White chocolate has signficantly more protein than apple - white chocolate has 5.9g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
White chocolate is high in saturated fat and apple has 100% less saturated fat than white chocolate - white chocolate has 19.4g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
cholesterol
Apple has less cholesterol than white chocolate - white chocolate has 21mg of cholesterol per 100 grams and apple does not contain significant amounts.
Vitamins
Vitamin C
Apple has 820% more Vitamin C than white chocolate - white chocolate has 0.5mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
White chocolate and apple contain similar amounts of Vitamin A - white chocolate has 9ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
White chocolate and apple contain similar amounts of Vitamin E - white chocolate has 0.96mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
White chocolate and apple contain similar amounts of Vitamin K - white chocolate has 9.1ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
White chocolate has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B12. Both apple and white chocolate contain significant amounts of Vitamin B6 and folate.
| Apple | White Chocolate | |
|---|---|---|
| Thiamin | 0.017 MG | 0.063 MG |
| Riboflavin | 0.026 MG | 0.282 MG |
| Niacin | 0.091 MG | 0.745 MG |
| Pantothenic acid | 0.061 MG | 0.608 MG |
| Vitamin B6 | 0.041 MG | 0.056 MG |
| Folate | 3 UG | 7 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
White chocolate is an excellent source of calcium and it has 32 times more calcium than apple - white chocolate has 199mg of calcium per 100 grams and apple has 6mg of calcium.
iron
White chocolate and apple contain similar amounts of iron - white chocolate has 0.24mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
White chocolate is a great source of potassium and it has 167% more potassium than apple - white chocolate has 286mg of potassium per 100 grams and apple has 107mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white chocolate has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | White Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.103 G |
| Total | 0.009 G | 0.103 G |
omega 6s
Comparing omega-6 fatty acids, white chocolate has more linoleic acid than apple per 100 grams.
| Apple | White Chocolate | |
|---|---|---|
| linoleic acid | 0.043 G | 0.91 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.043 G | 0.914 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and White Chocolate (Candies, white chocolate) .
Apple g
()
|
Daily Values (%) |
White Chocolate 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 white chocolate or apple contain more calories in 100 grams?White chocolate is high in calories and apple has 90% less calories than white chocolate - white chocolate has 539 calories in 100g and apple has 52 calories.
Does white chocolate or apple have more carbohydrates?
By weight, white chocolate is high in carbohydrates and apple has 80% fewer carbohydrates than white chocolate - white chocolate has 59.2g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in white chocolate are made of 100% sugar, whereas the carbs in apple comprise of 80% sugar and 20% dietary fiber.
Does white chocolate or apple contain more calcium?
White chocolate is a rich source of calcium and it has 32 times more calcium than apple - white chocolate has 199mg of calcium in 100 grams and apple has 6mg of calcium.