Baking chocolate vs Cocoa
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cocoa, dry powder, unsweetened, processed with alkali is higher in more vitamins & minerals
Calories (kcal)
Baking chocolate 426
Cocoa 220
Protein (g)
Baking chocolate 3.64
Cocoa 18.1
Carbs (g)
Baking chocolate 77.4
Cocoa 58.3
Fat (g)
Baking chocolate 15.6
Cocoa 13.1
Fiber (g)
Baking chocolate 4.00
Cocoa 29.8
Quick answers
Which has more protein?
Cocoa, dry powder, unsweetened, processed with alkali — 18.1g vs 3.64g per 100g.
Which has fewer calories?
Cocoa, dry powder, unsweetened, processed with alkali — 220 vs 426 kcal per 100g.
Which is more nutrient-dense?
Cocoa, dry powder, unsweetened, processed with alkali 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 | Baking chocolate | Cocoa | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 426 kcal | 220 kcal | +94% |
| Macronutrients | |||
| Water | 1.59 g | 2.70 g | -41% |
| Protein | 3.64 g | 18.1 g | -80% |
| Total lipid (fat) | 15.6 g | 13.1 g | +19% |
| Carbohydrate, by difference | 77.4 g | 58.3 g | +33% |
| Fiber, total dietary | 4.00 g | 29.8 g | -87% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 8.61 g | 7.76 g | +11% |
| Fatty acids, total monounsaturated | 5.04 g | 4.39 g | +15% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.100 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.057 mg | 0.110 mg | -48% |
| Riboflavin (Vitamin B2) | 0.105 mg | 0.460 mg | -77% |
| Niacin (Vitamin B3) | 1.83 mg | 2.40 mg | -24% |
| Pantothenic acid (Vitamin B5) | 0.180 mg | 0.254 mg | -29% |
| Vitamin B-6 — Pyridoxine | 0.034 mg | 0.118 mg | -71% |
| Biotin (Vitamin B7) | 5.00 ug | 32.0 ug | -84% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 45.6 mg | 11.4 mg | +300% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.360 mg | 0.100 mg | +260% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 34.0 mg | 111 mg | -69% |
| Iron, Fe | 2.18 mg | 15.5 mg | -86% |
| Magnesium, Mg | 95.0 mg | 476 mg | -80% |
| Phosphorus, P | 142 mg | 728 mg | -80% |
| Potassium, K | 397 mg | 2509 mg | -84% |
| Sodium, Na | 3.00 mg | 19.0 mg | -84% |
| Zinc, Zn | 1.26 mg | 6.37 mg | -80% |
| Copper, Cu | 0.670 mg | 3.61 mg | -81% |
| Manganese, Mn | 0.449 mg | 3.74 mg | -88% |
| Selenium, Se | 1.80 ug | 13.2 ug | -86% |
| Other Nutrients | |||
| Energy | 1782 kj | 922 kj | +93% |
| Ash | 1.34 g | 7.80 g | -83% |
| Total Sugars | 69.4 g | 1.76 g | +3843% |
| Folic acid (Vitamin B9 — synthetic) | 5.00 ug | 32.0 ug | -84% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 5.00 ug | 32.0 ug | -84% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 0 IU | = |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 7.00 ug | 38.0 ug | -82% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 2.20 ug | 2.40 ug | -8% |
| 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) | 0.010 g | 0.020 g | -50% |
| SFA 16:0 (Palmitic acid) | 3.63 g | 3.55 g | +2% |
| SFA 18:0 (Stearic acid) | 4.70 g | 4.08 g | +15% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.037 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 5.01 g | 4.39 g | +14% |
| 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 | 1.16 g | 0.420 g | +177% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.942 g | 0.420 g | +124% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.072 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) | 0.148 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 | = |
| Tryptophan (EAA) | — | 0.271 g | |
| Threonine (EAA) | — | 0.716 g | |
| Isoleucine (EAA, BCAA) | — | 0.701 g | |
| Leucine (EAA, BCAA) | — | 1.10 g | |
| Lysine (EAA) | — | 0.907 g | |
| Methionine (EAA) | — | 0.187 g | |
| Cystine (conditionally essential) | — | 0.221 g | |
| Phenylalanine (EAA) | — | 0.869 g | |
| Tyrosine (conditionally essential) | — | 0.678 g | |
| Valine (EAA, BCAA) | — | 1.09 g | |
| Arginine (conditionally essential) | — | 1.02 g | |
| Histidine (EAA) | — | 0.312 g | |
| Alanine | — | 0.834 g | |
| Aspartic acid | — | 1.80 g | |
| Glutamic acid | — | 2.72 g | |
| Glycine (conditionally essential) | — | 0.812 g | |
| Proline (conditionally essential) | — | 0.773 g | |
| Serine | — | 0.781 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 14.0 mg | 78.0 mg | -82% |
| Theobromine | 231 mg | 2634 mg | -91% |
| Proanthocyanidin dimers | — | 96.5 mg | |
| Proanthocyanidin trimers | — | 29.2 mg | |
| Proanthocyanidin 4-6mers | — | 39.8 mg | |
| Proanthocyanidin 7-10mers | — | 366 mg | |
| Proanthocyanidin polymers (>10mers) | — | 720 mg | |
| Quercetin | — | 3.37 mg | |
| Flavonoids | |||
| (-)-Epicatechin | — | 56.6 mg | |
| (+)-Catechin | — | 36.7 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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