Beverage vs Cocoa
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beverage, instant breakfast powder, chocolate, not reconstituted is higher in more vitamins & minerals
Calories (kcal)
Beverage 353
Cocoa 220
Protein (g)
Beverage 19.9
Cocoa 18.1
Carbs (g)
Beverage 66.2
Cocoa 58.3
Fat (g)
Beverage 1.40
Cocoa 13.1
Fiber (g)
Beverage 0.400
Cocoa 29.8
Quick answers
Which has more protein?
Beverage, instant breakfast powder, chocolate, not reconstituted — 19.9g vs 18.1g per 100g.
Which has fewer calories?
Cocoa, dry powder, unsweetened, processed with alkali — 220 vs 353 kcal per 100g.
Which is more nutrient-dense?
Beverage, instant breakfast powder, chocolate, not reconstituted 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 | Beverage | Cocoa | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 353 kcal | 220 kcal | +60% |
| Macronutrients | |||
| Water | 7.40 g | 2.70 g | +174% |
| Protein | 19.9 g | 18.1 g | +10% |
| Total lipid (fat) | 1.40 g | 13.1 g | -89% |
| Carbohydrate, by difference | 66.2 g | 58.3 g | +14% |
| Fiber, total dietary | 0.400 g | 29.8 g | -99% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.560 g | 7.76 g | -93% |
| Fatty acids, total monounsaturated | 0.314 g | 4.39 g | -93% |
| Cholesterol | 12.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 76.9 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.850 mg | 0.110 mg | +673% |
| Riboflavin (Vitamin B2) | 0.200 mg | 0.460 mg | -57% |
| Niacin (Vitamin B3) | 14.2 mg | 2.40 mg | +493% |
| Pantothenic acid (Vitamin B5) | — | 0.254 mg | |
| Vitamin B-6 — Pyridoxine | 1.14 mg | 0.118 mg | +866% |
| Biotin (Vitamin B7) | 285 ug | 32.0 ug | +791% |
| Folate, total (Vitamin B9) | 285 ug | 0 ug | |
| Choline, total | 148 mg | 11.4 mg | +1202% |
| Vitamin B-12 — Cobalamin | 1.71 ug | 0 ug | |
| Vitamin A, RAE | 625 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 9.37 mg | 0.100 mg | +9270% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 285 mg | 111 mg | +157% |
| Iron, Fe | 12.8 mg | 15.5 mg | -17% |
| Magnesium, Mg | 228 mg | 476 mg | -52% |
| Phosphorus, P | 427 mg | 728 mg | -41% |
| Potassium, K | 947 mg | 2509 mg | -62% |
| Sodium, Na | 385 mg | 19.0 mg | +1926% |
| Zinc, Zn | 8.55 mg | 6.37 mg | +34% |
| Copper, Cu | 1.42 mg | 3.61 mg | -60% |
| Manganese, Mn | — | 3.74 mg | |
| Selenium, Se | 12.1 ug | 13.2 ug | -8% |
| Other Nutrients | |||
| Energy | 1477 kj | 922 kj | +60% |
| Ash | 5.10 g | 7.80 g | -35% |
| Total Sugars | 65.8 g | 1.76 g | +3639% |
| Folic acid (Vitamin B9 — synthetic) | 0 ug | 32.0 ug | -100% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 485 ug | 32.0 ug | +1416% |
| Vitamin B-12, added | 1.00 ug | 0 ug | |
| Retinol | 625 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 2083 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 38.0 ug | -100% |
| Vitamin E, added | 9.37 mg | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | — | |
| Vitamin K1 — Phylloquinone | 90.0 ug | 2.40 ug | +3650% |
| SFA 4:0 (Butyric acid) | 0.010 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.002 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.003 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.005 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.003 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.023 g | 0.020 g | +15% |
| SFA 16:0 (Palmitic acid) | 0.286 g | 3.55 g | -92% |
| SFA 18:0 (Stearic acid) | 0.216 g | 4.08 g | -95% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.008 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.302 g | 4.39 g | -93% |
| 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 | 0.278 g | 0.420 g | -34% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.247 g | 0.420 g | -41% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.031 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 | = |
| 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 | 25.0 mg | 78.0 mg | -68% |
| Theobromine | 290 mg | 2634 mg | -89% |
| 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.
Beverage, instant breakfast powder, chocolate, not reconstituted nutrition facts Cocoa, dry powder, unsweetened, processed with alkali nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin E (alpha-tocopherol) +9270% in Beverage, instant breakfast powder, chocolate, not reconstituted Sodium, Na +1926% in Beverage, instant breakfast powder, chocolate, not reconstituted Choline, total +1202% in Beverage, instant breakfast powder, chocolate, not reconstituted Vitamin B-6 — Pyridoxine +866% in Beverage, instant breakfast powder, chocolate, not reconstituted
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