Bananas vs Cocoa
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Cocoa, dry powder, unsweetened is higher in more vitamins & minerals
Calories (kcal)
Bananas 97
Cocoa 228
Protein (g)
Bananas 0.740
Cocoa 19.6
Carbs (g)
Bananas 23.0
Cocoa 57.9
Fat (g)
Bananas 0.290
Cocoa 13.7
Fiber (g)
Bananas 1.70
Cocoa 37.0
Quick answers
Which has more protein?
Cocoa, dry powder, unsweetened — 19.6g vs 0.740g per 100g.
Which has fewer calories?
Bananas, ripe and slightly ripe, raw — 97 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 | Bananas | Cocoa | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 97 kcal | 228 kcal | -57% |
| Macronutrients | |||
| Water | 75.3 g | 3.00 g | +2410% |
| Protein | 0.740 g | 19.6 g | -96% |
| Total lipid (fat) | 0.290 g | 13.7 g | -98% |
| Carbohydrate, by difference | 23.0 g | 57.9 g | -60% |
| Fiber, total dietary | 1.70 g | 37.0 g | -95% |
| Sugars, Total | 15.8 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 8.07 g | |
| Fatty acids, total monounsaturated | — | 4.57 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 12.3 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.056 mg | 0.078 mg | -28% |
| Riboflavin (Vitamin B2) | 0 mg | 0.241 mg | -100% |
| Niacin (Vitamin B3) | 0.662 mg | 2.18 mg | -70% |
| Pantothenic acid (Vitamin B5) | — | 0.254 mg | |
| Vitamin B-6 — Pyridoxine | 0.209 mg | 0.118 mg | +77% |
| Biotin (Vitamin B7) | 14.0 ug | 32.0 ug | -56% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 12.0 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | 1.00 ug | 0 ug | |
| Carotene, beta | 8.00 ug | 0 ug | |
| Carotene, alpha | 7.00 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.100 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 5.00 mg | 128 mg | -96% |
| Iron, Fe | 0 mg | 13.9 mg | -100% |
| Magnesium, Mg | 28.0 mg | 499 mg | -94% |
| Phosphorus, P | 22.0 mg | 734 mg | -97% |
| Potassium, K | 326 mg | 1524 mg | -79% |
| Sodium, Na | 0 mg | 21.0 mg | -100% |
| Zinc, Zn | 0.160 mg | 6.81 mg | -98% |
| Copper, Cu | 0.101 mg | 3.79 mg | -97% |
| Manganese, Mn | 0.258 mg | 3.84 mg | -93% |
| Selenium, Se | 0 ug | 14.3 ug | -100% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 98 kcal | — | |
| Energy (Atwater Specific Factors) | 88 kcal | — | |
| Energy | 408 kj | 952 kj | -57% |
| Nitrogen | 0.120 g | — | |
| Ash | 0.700 g | 5.80 g | -88% |
| Carbohydrate, by summation | 21.2 g | — | |
| Total dietary fiber (AOAC 2011.25) | 4.62 g | — | |
| Total Sugars | — | 1.75 g | |
| Sucrose | 4.18 g | — | |
| Glucose | 5.55 g | — | |
| Fructose | 6.09 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 3.66 g | — | |
| Citric acid | 341 mg | — | |
| Malic acid | 369 mg | — | |
| Iodine, I | 0 ug | — | |
| Biotin | 0 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 32.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 32.0 ug | |
| Betaine | 0.100 mg | — | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| cis-beta-Carotene | 1.00 ug | — | |
| trans-beta-Carotene | 7.00 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Cryptoxanthin, alpha | 0 ug | — | |
| Vitamin A, IU | — | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| cis-Lycopene | 0 ug | — | |
| trans-Lycopene | 0 ug | — | |
| Lycopene | — | 38.0 ug | |
| cis-Lutein/Zeaxanthin | 0 ug | — | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 0.100 ug | 2.50 ug | -96% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | — | 0.020 g | |
| SFA 16:0 (Palmitic acid) | — | 3.69 g | |
| SFA 18:0 (Stearic acid) | — | 4.25 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 4.57 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | — | 0.440 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.440 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 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) | — | 0.293 g | |
| Threonine (EAA) | — | 0.776 g | |
| Isoleucine (EAA, BCAA) | — | 0.760 g | |
| Leucine (EAA, BCAA) | — | 1.19 g | |
| Lysine (EAA) | — | 0.983 g | |
| Methionine (EAA) | — | 0.202 g | |
| Cystine (conditionally essential) | — | 0.239 g | |
| Phenylalanine (EAA) | — | 0.941 g | |
| Tyrosine (conditionally essential) | — | 0.735 g | |
| Valine (EAA, BCAA) | — | 1.18 g | |
| Arginine (conditionally essential) | — | 1.11 g | |
| Histidine (EAA) | — | 0.339 g | |
| Alanine | — | 0.904 g | |
| Aspartic acid | — | 1.95 g | |
| Glutamic acid | — | 2.95 g | |
| Glycine (conditionally essential) | — | 0.879 g | |
| Proline (conditionally essential) | — | 0.838 g | |
| Serine | — | 0.846 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 230 mg | |
| Theobromine | — | 2057 mg | |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Proanthocyanidin dimers | 0.380 mg | 277 mg | -100% |
| Proanthocyanidin trimers | 0.420 mg | 196 mg | -100% |
| Proanthocyanidin 4-6mers | 1.86 mg | 419 mg | -100% |
| Proanthocyanidin 7-10mers | 0 mg | 925 mg | -100% |
| Proanthocyanidin polymers (>10mers) | 0 mg | 2435 mg | -100% |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Kaempferol | 0.110 mg | — | |
| Myricetin | 0.010 mg | — | |
| Quercetin | 0.060 mg | 10.0 mg | -99% |
| Flavonoids | |||
| (-)-Epicatechin | 0.020 mg | 196 mg | -100% |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 6.10 mg | 64.8 mg | -91% |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 5.60 mg | — | |
| Choline from phosphatidylcholine | 0.400 mg | — | |
| Choline from phosphocholine | 0.500 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 3.20 mg | — | |
| Total Choline | 9.80 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 0.200 mcg | — | |
| Fluoride | |||
| Mean mcg/100g ** | 2.17 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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