Apples vs Cocoa
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cocoa, dry powder, unsweetened is higher in more vitamins & minerals
Calories (kcal)
Apples 52
Cocoa 228
Protein (g)
Apples 0.260
Cocoa 19.6
Carbs (g)
Apples 13.8
Cocoa 57.9
Fat (g)
Apples 0.170
Cocoa 13.7
Fiber (g)
Apples 2.40
Cocoa 37.0
Quick answers
Which has more protein?
Cocoa, dry powder, unsweetened — 19.6g vs 0.260g per 100g.
Which has fewer calories?
Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) — 52 vs 228 kcal per 100g.
Which is more nutrient-dense?
Cocoa, dry powder, unsweetened 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 | Apples | Cocoa | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 52 kcal | 228 kcal | -77% |
| Macronutrients | |||
| Water | 85.6 g | 3.00 g | +2752% |
| Protein | 0.260 g | 19.6 g | -99% |
| Total lipid (fat) | 0.170 g | 13.7 g | -99% |
| Carbohydrate, by difference | 13.8 g | 57.9 g | -76% |
| Fiber, total dietary | 2.40 g | 37.0 g | -94% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.028 g | 8.07 g | -100% |
| Fatty acids, total monounsaturated | 0.007 g | 4.57 g | -100% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 4.60 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.017 mg | 0.078 mg | -78% |
| Riboflavin (Vitamin B2) | 0.026 mg | 0.241 mg | -89% |
| Niacin (Vitamin B3) | 0.091 mg | 2.18 mg | -96% |
| Pantothenic acid (Vitamin B5) | 0.061 mg | 0.254 mg | -76% |
| Vitamin B-6 — Pyridoxine | 0.041 mg | 0.118 mg | -65% |
| Biotin (Vitamin B7) | 3.00 ug | 32.0 ug | -91% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 3.40 mg | 12.0 mg | -72% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 3.00 ug | 0 ug | |
| Carotene, beta | 27.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.180 mg | 0.100 mg | +80% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 6.00 mg | 128 mg | -95% |
| Iron, Fe | 0.120 mg | 13.9 mg | -99% |
| Magnesium, Mg | 5.00 mg | 499 mg | -99% |
| Phosphorus, P | 11.0 mg | 734 mg | -99% |
| Potassium, K | 107 mg | 1524 mg | -93% |
| Sodium, Na | 1.00 mg | 21.0 mg | -95% |
| Zinc, Zn | 0.040 mg | 6.81 mg | -99% |
| Copper, Cu | 0.027 mg | 3.79 mg | -99% |
| Manganese, Mn | 0.035 mg | 3.84 mg | -99% |
| Selenium, Se | 0 ug | 14.3 ug | -100% |
| Other Nutrients | |||
| Energy | 218 kj | 952 kj | -77% |
| Ash | 0.190 g | 5.80 g | -97% |
| Total Sugars | 10.4 g | 1.75 g | +494% |
| Sucrose | 2.07 g | — | |
| Glucose | 2.43 g | — | |
| Fructose | 5.90 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 0.050 g | — | |
| Fluoride, F | 3.30 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 3.00 ug | 32.0 ug | -91% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 3.00 ug | 32.0 ug | -91% |
| Betaine | 0.100 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 11.0 ug | 0 ug | |
| Vitamin A, IU | 54.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 29.0 ug | 38.0 ug | -24% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 2.20 ug | 2.50 ug | -12% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.001 g | 0.020 g | -95% |
| SFA 16:0 (Palmitic acid) | 0.024 g | 3.69 g | -99% |
| SFA 18:0 (Stearic acid) | 0.003 g | 4.25 g | -100% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.007 g | 4.57 g | -100% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.051 g | 0.440 g | -88% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.043 g | 0.440 g | -90% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.009 g | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Phytosterols | 12.0 mg | — | |
| Tryptophan (EAA) | 0.001 g | 0.293 g | -100% |
| Threonine (EAA) | 0.006 g | 0.776 g | -99% |
| Isoleucine (EAA, BCAA) | 0.006 g | 0.760 g | -99% |
| Leucine (EAA, BCAA) | 0.013 g | 1.19 g | -99% |
| Lysine (EAA) | 0.012 g | 0.983 g | -99% |
| Methionine (EAA) | 0.001 g | 0.202 g | -100% |
| Cystine (conditionally essential) | 0.001 g | 0.239 g | -100% |
| Phenylalanine (EAA) | 0.006 g | 0.941 g | -99% |
| Tyrosine (conditionally essential) | 0.001 g | 0.735 g | -100% |
| Valine (EAA, BCAA) | 0.012 g | 1.18 g | -99% |
| Arginine (conditionally essential) | 0.006 g | 1.11 g | -99% |
| Histidine (EAA) | 0.005 g | 0.339 g | -99% |
| Alanine | 0.011 g | 0.904 g | -99% |
| Aspartic acid | 0.070 g | 1.95 g | -96% |
| Glutamic acid | 0.025 g | 2.95 g | -99% |
| Glycine (conditionally essential) | 0.009 g | 0.879 g | -99% |
| Proline (conditionally essential) | 0.006 g | 0.838 g | -99% |
| Serine | 0.010 g | 0.846 g | -99% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 230 mg | -100% |
| Theobromine | 0 mg | 2057 mg | -100% |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Proanthocyanidin dimers | 13.2 mg | 277 mg | -95% |
| Proanthocyanidin trimers | 8.04 mg | 196 mg | -96% |
| Proanthocyanidin 4-6mers | 24.7 mg | 419 mg | -94% |
| Proanthocyanidin 7-10mers | 19.2 mg | 925 mg | -98% |
| Proanthocyanidin polymers (>10mers) | 28.8 mg | 2435 mg | -99% |
| Apigenin | 0 mg | — | |
| Luteolin | 0.120 mg | — | |
| Kaempferol | 0.140 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 4.01 mg | 10.0 mg | -60% |
| Flavonoids | |||
| (-)-Epicatechin | 7.53 mg | 196 mg | -96% |
| (-)-Epicatechin 3-gallate | 0.010 mg | — | |
| (-)-Epigallocatechin | 0.260 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0.190 mg | — | |
| (+)-Catechin | 1.30 mg | 64.8 mg | -98% |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0 mg | — | |
| Choline from phosphatidylcholine | 3.10 mg | — | |
| Choline from phosphocholine | 0 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 0.300 mg | — | |
| Total Choline | 3.40 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 0.100 mcg | — | |
| Fluoride | |||
| Mean mcg/100g ** | 3.29 mg | — | |
| Isoflavones | |||
| Total isoflavones | 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.
Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) nutrition facts Cocoa, dry powder, unsweetened nutrition facts Compare other foods →
Dig deeper — biggest differences
Selenium, Se -100% in Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) Protein -99% in Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) Iron, Fe -99% in Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) Magnesium, Mg -99% in Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.