White Chocolate vs. White Sugar
Nutrition comparison of White Chocolate and White Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white chocolate
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white chocolate and white sugar:
- Both white chocolate and white sugar are high in calories, carbohydrates and sugar.
- White chocolate has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- White chocolate has signficantly more protein than white sugar.
- White chocolate is a great source of potassium.
- White chocolate is an excellent source of calcium.
USDA sources for nutritional information: White Chocolate (Candies, white chocolate) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white chocolate and white sugar are high in calories. White chocolate has 39% more calories than white sugar - white chocolate has 539 calories per 100 grams and white sugar has 387 calories.
For macronutrient ratios, white chocolate is heavier in protein, much lighter in carbs and much heavier in fat compared to white sugar per calorie. White chocolate has a macronutrient ratio of 4:43:53 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Chocolate | White Sugar | |
|---|---|---|
| Protein | 4% | ~ |
| Carbohydrates | 43% | 100% |
| Fat | 53% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both white chocolate and white sugar are high in carbohydrates. White sugar has 69% more carbohydrates than white chocolate - white chocolate has 59.2g of total carbs per 100 grams and white sugar has 100g of carbohydrates.
The carbs in white chocolate and white sugar are both made of 100% sugar.
dietary fiber
White chocolate has more dietary fiber than white sugar - white chocolate has 0.2g of dietary fiber per 100 grams and white sugar does not contain significant amounts.
sugar
Both white chocolate and white sugar are high in sugar. White sugar has 69% more sugar than white chocolate - white chocolate has 59g of sugar per 100 grams and white sugar has 99.8g of sugar.
Protein
protein
White chocolate has signficantly more protein than white sugar - white chocolate has 5.9g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
White chocolate is high in saturated fat and white sugar has less saturated fat than white chocolate - white chocolate has 19.4g of saturated fat per 100 grams and white sugar does not contain significant amounts.
cholesterol
White sugar has less cholesterol than white chocolate - white chocolate has 21mg of cholesterol per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin C
White chocolate and white sugar contain similar amounts of Vitamin C - white chocolate has 0.5mg of Vitamin C per 100 grams and white sugar does not contain significant amounts.
Vitamin A
White chocolate has more Vitamin A than white sugar - white chocolate has 9ug of Vitamin A per 100 grams and white sugar does not contain significant amounts.
Vitamin E
White chocolate has more Vitamin E than white sugar - white chocolate has 0.96mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
Vitamin K
White chocolate has more Vitamin K than white sugar - white chocolate has 9.1ug of Vitamin K per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
White chocolate has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| White Chocolate | White Sugar | |
|---|---|---|
| Thiamin | 0.063 MG | ~ |
| Riboflavin | 0.282 MG | 0.019 MG |
| Niacin | 0.745 MG | ~ |
| Pantothenic acid | 0.608 MG | ~ |
| Vitamin B6 | 0.056 MG | ~ |
| Folate | 7 UG | ~ |
| Vitamin B12 | 0.56 UG | ~ |
Minerals
calcium
White chocolate is an excellent source of calcium and it has 198 times more calcium than white sugar - white chocolate has 199mg of calcium per 100 grams and white sugar has 1mg of calcium.
iron
White chocolate and white sugar contain similar amounts of iron - white chocolate has 0.24mg of iron per 100 grams and white sugar has 0.05mg of iron.
potassium
White chocolate is a great source of potassium and it has 142 times more potassium than white sugar - white chocolate has 286mg of potassium per 100 grams and white sugar has 2mg of potassium.
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: White Chocolate (Candies, white chocolate) and White Sugar (Sugar, granulated) .
White Chocolate g
()
|
Daily Values (%) |
White Sugar 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 white sugar contain more calories in 100 grams?Both white chocolate and white sugar are high in calories. White chocolate has 40% more calories than white sugar - white chocolate has 539 calories in 100g and white sugar has 387 calories.
Does white chocolate or white sugar have more carbohydrates?
By weight, both white chocolate and white sugar are high in carbohydrates. white sugar has 70% more carbohydrates than white chocolate - white chocolate has 59.2g of carbs for 100g and white sugar has 100g of carbohydrates. the carbs in white chocolate and white sugar are both made of 100% sugar.
Does white chocolate or white sugar contain more calcium?
White chocolate is a rich source of calcium and it has 198 times more calcium than white sugar - white chocolate has 199mg of calcium in 100 grams and white sugar has 1mg of calcium.