Milk vs. White Chocolate
Nutrition comparison of Milk and White Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
white chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and white chocolate:
- Both white chocolate and milk are high in calcium.
- White chocolate has more niacin.
- White chocolate is a great source of potassium.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 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 milk has 91% less calories than white chocolate - white chocolate has 539 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is much heavier in protein, lighter in carbs and lighter in fat compared to white chocolate per calorie. Milk has a macronutrient ratio of 27:38:35 and for white chocolate, 4:43:53 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | White Chocolate | |
|---|---|---|
| Protein | 27% | 4% |
| Carbohydrates | 38% | 43% |
| Fat | 35% | 53% |
| Alcohol | ~ | ~ |
carbohydrates
White chocolate is high in carbohydrates and milk has 92% less carbohydrates than white chocolate - white chocolate has 59.2g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
The carbs in white chocolate and milk are both made of 100% sugar.
dietary fiber
White chocolate has more dietary fiber than milk - white chocolate has 0.2g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
White chocolate is high in sugar and milk has 91% less sugar than white chocolate - white chocolate has 59g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
White chocolate has 78% more protein than milk - white chocolate has 5.9g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
White chocolate is high in saturated fat and milk has 94% less saturated fat than white chocolate - white chocolate has 19.4g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and white chocolate are low in trans fat - milk has 0.09g of trans fat per 100 grams and white chocolate does not contain significant amounts.
cholesterol
White chocolate and milk contain similar amounts of cholesterol - white chocolate has 21mg of cholesterol per 100 grams and milk has 8mg of cholesterol.
Vitamins
Vitamin C
White chocolate and milk contain similar amounts of Vitamin C - white chocolate has 0.5mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Milk has 511% more Vitamin A than white chocolate - white chocolate has 9ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than white chocolate - milk has 49iu of Vitamin D per 100 grams and white chocolate does not contain significant amounts.
Vitamin E
White chocolate and milk contain similar amounts of Vitamin E - white chocolate has 0.96mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
White chocolate and milk contain similar amounts of Vitamin K - white chocolate has 9.1ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
White chocolate has more niacin. Both milk and white chocolate contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Milk | White Chocolate | |
|---|---|---|
| Thiamin | 0.039 MG | 0.063 MG |
| Riboflavin | 0.185 MG | 0.282 MG |
| Niacin | 0.092 MG | 0.745 MG |
| Pantothenic acid | 0.356 MG | 0.608 MG |
| Vitamin B6 | 0.038 MG | 0.056 MG |
| Folate | 5 UG | 7 UG |
| Vitamin B12 | 0.53 UG | 0.56 UG |
Minerals
calcium
Both white chocolate and milk are high in calcium. White chocolate has 66% more calcium than milk - white chocolate has 199mg of calcium per 100 grams and milk has 120mg of calcium.
iron
White chocolate and milk contain similar amounts of iron - white chocolate has 0.24mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
White chocolate is a great source of potassium and it has 104% more potassium than milk - white chocolate has 286mg of potassium per 100 grams and milk has 140mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white chocolate has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | White Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.103 G |
| Total | 0.008 G | 0.103 G |
omega 6s
Comparing omega-6 fatty acids, white chocolate has more linoleic acid than milk per 100 grams.
| Milk | White Chocolate | |
|---|---|---|
| other omega 6 | 0.004 G | 0.004 G |
| linoleic acid | 0.062 G | 0.91 G |
| Total | 0.066 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and White Chocolate (Candies, white chocolate) .
Milk 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 milk contain more calories in 100 grams?White chocolate is high in calories and milk has 90% less calories than white chocolate - white chocolate has 539 calories in 100g and milk has 50 calories.
Does white chocolate or milk have more carbohydrates?
By weight, white chocolate is high in carbohydrates and milk has 90% fewer carbohydrates than white chocolate - white chocolate has 59.2g of carbs for 100g and milk has 4.8g of carbohydrates. the carbs in white chocolate and milk are both made of 100% sugar.
Does white chocolate or milk contain more calcium?
Both white chocolate and milk are high in calcium. White chocolate has 70% more calcium than milk - white chocolate has 199mg of calcium in 100 grams and milk has 120mg of calcium.