Jams and preserves vs Baking chocolate
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Baking chocolate, unsweetened, liquid is higher in more vitamins & minerals
Calories (kcal)
Jams and 278
Baking chocolate 472
Protein (g)
Jams and 0.370
Baking chocolate 12.1
Carbs (g)
Jams and 68.9
Baking chocolate 36.2
Fat (g)
Jams and 0.070
Baking chocolate 47.7
Fiber (g)
Jams and 1.10
Baking chocolate 18.1
Quick answers
Which has more protein?
Baking chocolate, unsweetened, liquid — 12.1g vs 0.370g per 100g.
Which has fewer calories?
Jams and preserves — 278 vs 472 kcal per 100g.
Which is more nutrient-dense?
Baking chocolate, unsweetened, liquid scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Jams and preserves | Baking chocolate | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 278 kcal | 472 kcal | -41% |
| Macronutrients | |||
| Water | 30.5 g | 0.900 g | +3286% |
| Protein | 0.370 g | 12.1 g | -97% |
| Total lipid (fat) | 0.070 g | 47.7 g | -100% |
| Carbohydrate, by difference | 68.9 g | 36.2 g | +90% |
| Fiber, total dietary | 1.10 g | 18.1 g | -94% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.010 g | 25.3 g | -100% |
| Fatty acids, total monounsaturated | 0.038 g | 9.23 g | -100% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 8.80 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.016 mg | 0.050 mg | -68% |
| Riboflavin (Vitamin B2) | 0.076 mg | 0.279 mg | -73% |
| Niacin (Vitamin B3) | 0.036 mg | 2.10 mg | -98% |
| Pantothenic acid (Vitamin B5) | 0.020 mg | 0.154 mg | -87% |
| Vitamin B-6 — Pyridoxine | 0.020 mg | 0.072 mg | -72% |
| Biotin (Vitamin B7) | 11.0 ug | 19.0 ug | -42% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 10.2 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 1.00 ug | -100% |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.120 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 20.0 mg | 54.0 mg | -63% |
| Iron, Fe | 0.490 mg | 4.15 mg | -88% |
| Magnesium, Mg | 4.00 mg | 265 mg | -98% |
| Phosphorus, P | 19.0 mg | 340 mg | -94% |
| Potassium, K | 77.0 mg | 1166 mg | -93% |
| Sodium, Na | 32.0 mg | 12.0 mg | +167% |
| Zinc, Zn | 0.060 mg | 3.68 mg | -98% |
| Copper, Cu | 0.100 mg | 1.91 mg | -95% |
| Manganese, Mn | 0.040 mg | 1.65 mg | -98% |
| Selenium, Se | 2.00 ug | 7.90 ug | -75% |
| Other Nutrients | |||
| Energy | 1163 kj | 1975 kj | -41% |
| Ash | 0.230 g | 3.10 g | -93% |
| Total Sugars | 48.5 g | 0 g | |
| Fluoride, F | 19.0 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 11.0 ug | 19.0 ug | -42% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 11.0 ug | 19.0 ug | -42% |
| Betaine | 0.100 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | 12.0 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | 0.130 g | -100% |
| SFA 8:0 (Caprylic acid) | 0 g | 1.59 g | -100% |
| SFA 10:0 (Capric acid) | 0 g | 1.27 g | -100% |
| SFA 12:0 (Lauric acid) | 0 g | 9.45 g | -100% |
| SFA 14:0 (Myristic acid) | 0 g | 3.63 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.004 g | 6.06 g | -100% |
| SFA 18:0 (Stearic acid) | 0 g | 3.16 g | -100% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.050 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.007 g | 9.18 g | -100% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.018 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.014 g | — | |
| Fatty acids, total polyunsaturated | 0 g | 10.7 g | -100% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0 g | 10.1 g | -100% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | 0.600 g | -100% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Phytosterols | 12.0 mg | — | |
| Tryptophan (EAA) | 0.008 g | 0.182 g | -96% |
| Threonine (EAA) | 0.023 g | 0.481 g | -95% |
| Isoleucine (EAA, BCAA) | 0.017 g | 0.471 g | -96% |
| Leucine (EAA, BCAA) | 0.037 g | 0.737 g | -95% |
| Lysine (EAA) | 0.030 g | 0.609 g | -95% |
| Methionine (EAA) | 0.001 g | 0.125 g | -99% |
| Cystine (conditionally essential) | 0.006 g | 0.148 g | -96% |
| Phenylalanine (EAA) | 0.021 g | 0.584 g | -96% |
| Tyrosine (conditionally essential) | 0.025 g | 0.456 g | -95% |
| Valine (EAA, BCAA) | 0.021 g | 0.730 g | -97% |
| Arginine (conditionally essential) | 0.032 g | 0.689 g | -95% |
| Histidine (EAA) | 0.014 g | 0.210 g | -93% |
| Alanine | 0.037 g | 0.561 g | -93% |
| Aspartic acid | 0.166 g | 1.21 g | -86% |
| Glutamic acid | 0.109 g | 1.83 g | -94% |
| Glycine (conditionally essential) | 0.029 g | 0.545 g | -95% |
| Proline (conditionally essential) | 0.023 g | 0.520 g | -96% |
| Serine | 0.028 g | 0.525 g | -95% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | 47.0 mg | -100% |
| Theobromine | 0 mg | 1597 mg | -100% |
| Choline | |||
| Choline from glycerophoshocholine | 6.70 mg | — | |
| Choline from phosphatidylcholine | 0.400 mg | — | |
| Choline from phosphocholine | 0.500 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 2.60 mg | — | |
| Total Choline | 10.0 mg | — | |
| Fluoride | |||
| Mean mcg/100g ** | 19.0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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