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 472
Cocoa 220
Protein (g)
Baking chocolate 12.1
Cocoa 18.1
Carbs (g)
Baking chocolate 36.2
Cocoa 58.3
Fat (g)
Baking chocolate 47.7
Cocoa 13.1
Fiber (g)
Baking chocolate 18.1
Cocoa 29.8
Quick answers
Which has more protein?
Cocoa, dry powder, unsweetened, processed with alkali — 18.1g vs 12.1g per 100g.
Which has fewer calories?
Cocoa, dry powder, unsweetened, processed with alkali — 220 vs 472 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 | 472 kcal | 220 kcal | +115% |
| Macronutrients | |||
| Water | 0.900 g | 2.70 g | -67% |
| Protein | 12.1 g | 18.1 g | -33% |
| Total lipid (fat) | 47.7 g | 13.1 g | +264% |
| Carbohydrate, by difference | 36.2 g | 58.3 g | -38% |
| Fiber, total dietary | 18.1 g | 29.8 g | -39% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 25.3 g | 7.76 g | +226% |
| Fatty acids, total monounsaturated | 9.23 g | 4.39 g | +110% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.050 mg | 0.110 mg | -55% |
| Riboflavin (Vitamin B2) | 0.279 mg | 0.460 mg | -39% |
| Niacin (Vitamin B3) | 2.10 mg | 2.40 mg | -13% |
| Pantothenic acid (Vitamin B5) | 0.154 mg | 0.254 mg | -39% |
| Vitamin B-6 — Pyridoxine | 0.072 mg | 0.118 mg | -39% |
| Biotin (Vitamin B7) | 19.0 ug | 32.0 ug | -41% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 11.4 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 1.00 ug | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.100 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 54.0 mg | 111 mg | -51% |
| Iron, Fe | 4.15 mg | 15.5 mg | -73% |
| Magnesium, Mg | 265 mg | 476 mg | -44% |
| Phosphorus, P | 340 mg | 728 mg | -53% |
| Potassium, K | 1166 mg | 2509 mg | -54% |
| Sodium, Na | 12.0 mg | 19.0 mg | -37% |
| Zinc, Zn | 3.68 mg | 6.37 mg | -42% |
| Copper, Cu | 1.91 mg | 3.61 mg | -47% |
| Manganese, Mn | 1.65 mg | 3.74 mg | -56% |
| Selenium, Se | 7.90 ug | 13.2 ug | -40% |
| Other Nutrients | |||
| Energy | 1975 kj | 922 kj | +114% |
| Ash | 3.10 g | 7.80 g | -60% |
| Total Sugars | 0 g | 1.76 g | -100% |
| Folic acid (Vitamin B9 — synthetic) | 19.0 ug | 32.0 ug | -41% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 19.0 ug | 32.0 ug | -41% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 12.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 38.0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 2.40 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | 0.130 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 1.59 g | 0 g | |
| SFA 10:0 (Capric acid) | 1.27 g | 0 g | |
| SFA 12:0 (Lauric acid) | 9.45 g | 0 g | |
| SFA 14:0 (Myristic acid) | 3.63 g | 0.020 g | +18050% |
| SFA 16:0 (Palmitic acid) | 6.06 g | 3.55 g | +71% |
| SFA 18:0 (Stearic acid) | 3.16 g | 4.08 g | -23% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.050 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 9.18 g | 4.39 g | +109% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 10.7 g | 0.420 g | +2448% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 10.1 g | 0.420 g | +2305% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.600 g | 0 g | |
| 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 | 0.271 g | -33% |
| Threonine (EAA) | 0.481 g | 0.716 g | -33% |
| Isoleucine (EAA, BCAA) | 0.471 g | 0.701 g | -33% |
| Leucine (EAA, BCAA) | 0.737 g | 1.10 g | -33% |
| Lysine (EAA) | 0.609 g | 0.907 g | -33% |
| Methionine (EAA) | 0.125 g | 0.187 g | -33% |
| Cystine (conditionally essential) | 0.148 g | 0.221 g | -33% |
| Phenylalanine (EAA) | 0.584 g | 0.869 g | -33% |
| Tyrosine (conditionally essential) | 0.456 g | 0.678 g | -33% |
| Valine (EAA, BCAA) | 0.730 g | 1.09 g | -33% |
| Arginine (conditionally essential) | 0.689 g | 1.02 g | -33% |
| Histidine (EAA) | 0.210 g | 0.312 g | -33% |
| Alanine | 0.561 g | 0.834 g | -33% |
| Aspartic acid | 1.21 g | 1.80 g | -33% |
| Glutamic acid | 1.83 g | 2.72 g | -33% |
| Glycine (conditionally essential) | 0.545 g | 0.812 g | -33% |
| Proline (conditionally essential) | 0.520 g | 0.773 g | -33% |
| Serine | 0.525 g | 0.781 g | -33% |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | 47.0 mg | 78.0 mg | -40% |
| Theobromine | 1597 mg | 2634 mg | -39% |
| 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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