Jams 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 151
Baking chocolate 472
Protein (g)
Jams 0
Baking chocolate 12.1
Carbs (g)
Jams 37.6
Baking chocolate 36.2
Fat (g)
Jams 0.100
Baking chocolate 47.7
Fiber (g)
Jams 1.50
Baking chocolate 18.1
Quick answers
Which has more protein?
Baking chocolate, unsweetened, liquid — 12.1g vs 0g per 100g.
Which has fewer calories?
Jams, preserves, marmalade, reduced sugar — 151 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 | Baking chocolate | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 151 kcal | 472 kcal | -68% |
| Macronutrients | |||
| Water | 62.0 g | 0.900 g | +6789% |
| Protein | 0 g | 12.1 g | -100% |
| Total lipid (fat) | 0.100 g | 47.7 g | -100% |
| Carbohydrate, by difference | 37.6 g | 36.2 g | +4% |
| Fiber, total dietary | 1.50 g | 18.1 g | -92% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.005 g | 25.3 g | -100% |
| Fatty acids, total monounsaturated | 0.014 g | 9.23 g | -100% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 15.0 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.010 mg | 0.050 mg | -80% |
| Riboflavin (Vitamin B2) | 0.020 mg | 0.279 mg | -93% |
| Niacin (Vitamin B3) | 0.080 mg | 2.10 mg | -96% |
| Pantothenic acid (Vitamin B5) | 0.092 mg | 0.154 mg | -40% |
| Vitamin B-6 — Pyridoxine | 0.020 mg | 0.072 mg | -72% |
| Biotin (Vitamin B7) | 18.0 ug | 19.0 ug | -5% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 4.20 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 1.00 ug | -100% |
| Carotene, beta | 5.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.210 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 0 mg | 54.0 mg | -100% |
| Iron, Fe | 0 mg | 4.15 mg | -100% |
| Magnesium, Mg | 4.00 mg | 265 mg | -98% |
| Phosphorus, P | 7.00 mg | 340 mg | -98% |
| Potassium, K | 59.0 mg | 1166 mg | -95% |
| Sodium, Na | 0 mg | 12.0 mg | -100% |
| Zinc, Zn | 0.050 mg | 3.68 mg | -99% |
| Copper, Cu | 0.038 mg | 1.91 mg | -98% |
| Manganese, Mn | 0.288 mg | 1.65 mg | -83% |
| Selenium, Se | 0.400 ug | 7.90 ug | -95% |
| Other Nutrients | |||
| Energy | 633 kj | 1975 kj | -68% |
| Ash | 0.300 g | 3.10 g | -90% |
| Total Sugars | 29.4 g | 0 g | |
| Fluoride, F | 3.30 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 18.0 ug | 19.0 ug | -5% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 18.0 ug | 19.0 ug | -5% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 9.00 IU | 12.0 IU | -25% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 20.0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 1.60 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 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) | 0.001 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) | 0.014 g | 9.18 g | -100% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.050 g | 10.7 g | -100% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.029 g | 10.1 g | -100% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.021 g | 0.600 g | -97% |
| 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 | — | |
| Tryptophan (EAA) | — | 0.182 g | |
| Threonine (EAA) | — | 0.481 g | |
| Isoleucine (EAA, BCAA) | — | 0.471 g | |
| Leucine (EAA, BCAA) | — | 0.737 g | |
| Lysine (EAA) | — | 0.609 g | |
| Methionine (EAA) | — | 0.125 g | |
| Cystine (conditionally essential) | — | 0.148 g | |
| Phenylalanine (EAA) | — | 0.584 g | |
| Tyrosine (conditionally essential) | — | 0.456 g | |
| Valine (EAA, BCAA) | — | 0.730 g | |
| Arginine (conditionally essential) | — | 0.689 g | |
| Histidine (EAA) | — | 0.210 g | |
| Alanine | — | 0.561 g | |
| Aspartic acid | — | 1.21 g | |
| Glutamic acid | — | 1.83 g | |
| Glycine (conditionally essential) | — | 0.545 g | |
| Proline (conditionally essential) | — | 0.520 g | |
| Serine | — | 0.525 g | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | 47.0 mg | -100% |
| Theobromine | 0 mg | 1597 mg | -100% |
* 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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