Semisweet Chocolate vs. Whole Milk
Nutrition comparison of Semisweet Chocolate and Whole Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
semisweet chocolate
versus
whole milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in semisweet chocolate and whole milk:
- Semisweet chocolate is a great source of iron.
- Semisweet chocolate is an excellent source of dietary fiber.
- Whole milk has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Whole milk has signficantly more Vitamin D than semisweet chocolate.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Semisweet Chocolate (Baking chocolate, MARS SNACKFOOD US, M&M's Semisweet Chocolate Mini Baking Bits) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Semisweet chocolate is high in calories and whole milk has 88% less calories than semisweet chocolate - semisweet chocolate has 517 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, semisweet chocolate is lighter in protein, much heavier in carbs and similar to whole milk for fat. Semisweet chocolate has a macronutrient ratio of 3:51:46 and for whole milk, 22:30:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Semisweet Chocolate | Whole Milk | |
|---|---|---|
| Protein | 3% | 22% |
| Carbohydrates | 51% | 30% |
| Fat | 46% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Semisweet chocolate is high in carbohydrates and whole milk has 93% less carbohydrates than semisweet chocolate - semisweet chocolate has 66g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
dietary fiber
Semisweet chocolate is an excellent source of dietary fiber and it has more dietary fiber than whole milk - semisweet chocolate has 6.7g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Semisweet chocolate is high in sugar and whole milk has 90% less sugar than semisweet chocolate - semisweet chocolate has 53.1g of sugar per 100 grams and whole milk has 5.1g of sugar.
Protein
protein
Semisweet chocolate and whole milk contain similar amounts of protein - semisweet chocolate has 4.4g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Semisweet chocolate is high in saturated fat and whole milk has 88% less saturated fat than semisweet chocolate - semisweet chocolate has 15.6g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
trans fat
Both semisweet chocolate and whole milk are low in trans fat - semisweet chocolate has 0.04g of trans fat per 100 grams and whole milk does not contain significant amounts.
cholesterol
Semisweet chocolate and whole milk contain similar amounts of cholesterol - semisweet chocolate has 3mg of cholesterol per 100 grams and whole milk has 10mg of cholesterol.
Vitamins
Vitamin A
Whole milk has more Vitamin A than semisweet chocolate - whole milk has 46ug of Vitamin A per 100 grams and semisweet chocolate does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than semisweet chocolate - whole milk has 51iu of Vitamin D per 100 grams and semisweet chocolate does not contain significant amounts.
Vitamin E
Whole milk and semisweet chocolate contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and semisweet chocolate does not contain significant amounts.
Vitamin K
Whole milk and semisweet chocolate contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and semisweet chocolate does not contain significant amounts.
The B Vitamins
Whole milk has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Semisweet Chocolate | Whole Milk | |
|---|---|---|
| Thiamin | ~ | 0.046 MG |
| Riboflavin | ~ | 0.169 MG |
| Niacin | ~ | 0.089 MG |
| Pantothenic acid | ~ | 0.373 MG |
| Vitamin B6 | ~ | 0.036 MG |
| Folate | ~ | 5 UG |
| Vitamin B12 | ~ | 0.45 UG |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 232% more calcium than semisweet chocolate - semisweet chocolate has 34mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Semisweet chocolate is a great source of iron and it has 96 times more iron than whole milk - semisweet chocolate has 2.9mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Whole milk has more potassium than semisweet chocolate - whole milk has 132mg of potassium per 100 grams and semisweet chocolate does not contain significant amounts.
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: Semisweet Chocolate (Baking chocolate, MARS SNACKFOOD US, M&M's Semisweet Chocolate Mini Baking Bits) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .
Semisweet Chocolate g
()
|
Daily Values (%) |
Whole Milk 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 semisweet chocolate or whole milk contain more calories in 100 grams?Semisweet chocolate is high in calories and whole milk has 90% less calories than semisweet chocolate - semisweet chocolate has 517 calories in 100g and whole milk has 61 calories.
Does semisweet chocolate or whole milk have more carbohydrates?
By weight, semisweet chocolate is high in carbohydrates and whole milk has 90% fewer carbohydrates than semisweet chocolate - semisweet chocolate has 66g of carbs for 100g and whole milk has 4.8g of carbohydrates.
Does semisweet chocolate or whole milk contain more calcium?
Whole milk is a rich source of calcium and it has 230% more calcium than semisweet chocolate - semisweet chocolate has 34mg of calcium in 100 grams and whole milk has 113mg of calcium.