Cereals ready-to-eat vs Cocoa
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS is higher in more vitamins & minerals
Calories (kcal)
Cereals ready-to-eat 389
Cocoa 220
Protein (g)
Cereals ready-to-eat 3.41
Cocoa 18.1
Carbs (g)
Cereals ready-to-eat 86.8
Cocoa 58.3
Fat (g)
Cereals ready-to-eat 4.61
Cocoa 13.1
Fiber (g)
Cereals ready-to-eat 3.30
Cocoa 29.8
Quick answers
Which has more protein?
Cocoa, dry powder, unsweetened, processed with alkali — 18.1g vs 3.41g per 100g.
Which has fewer calories?
Cocoa, dry powder, unsweetened, processed with alkali — 220 vs 389 kcal per 100g.
Which is more nutrient-dense?
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS 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 | Cereals ready-to-eat | Cocoa | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 389 kcal | 220 kcal | +77% |
| Macronutrients | |||
| Water | 2.50 g | 2.70 g | -7% |
| Protein | 3.41 g | 18.1 g | -81% |
| Total lipid (fat) | 4.61 g | 13.1 g | -65% |
| Carbohydrate, by difference | 86.8 g | 58.3 g | +49% |
| Fiber, total dietary | 3.30 g | 29.8 g | -89% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.57 g | 7.76 g | -67% |
| Fatty acids, total monounsaturated | 0.887 g | 4.39 g | -80% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 20.0 mg | 0 mg | |
| Thiamin (Vitamin B1) | 1.25 mg | 0.110 mg | +1036% |
| Riboflavin (Vitamin B2) | 1.41 mg | 0.460 mg | +207% |
| Niacin (Vitamin B3) | 16.7 mg | 2.40 mg | +595% |
| Pantothenic acid (Vitamin B5) | — | 0.254 mg | |
| Vitamin B-6 — Pyridoxine | 1.66 mg | 0.118 mg | +1307% |
| Biotin (Vitamin B7) | 667 ug | 32.0 ug | +1984% |
| Folate, total (Vitamin B9) | 648 ug | 0 ug | |
| Choline, total | 2.60 mg | 11.4 mg | -77% |
| Vitamin B-12 — Cobalamin | 5.00 ug | 0 ug | |
| Vitamin A, RAE | 481 ug | 0 ug | |
| Carotene, beta | 35.0 ug | 0 ug | |
| Carotene, alpha | 23.0 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.020 mg | 0.100 mg | -80% |
| Vitamin D (D2 + D3) | 3.30 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 333 mg | 111 mg | +200% |
| Iron, Fe | 30.0 mg | 15.5 mg | +93% |
| Magnesium, Mg | 27.0 mg | 476 mg | -94% |
| Phosphorus, P | 72.0 mg | 728 mg | -90% |
| Potassium, K | 201 mg | 2509 mg | -92% |
| Sodium, Na | 350 mg | 19.0 mg | +1742% |
| Zinc, Zn | 12.5 mg | 6.37 mg | +96% |
| Copper, Cu | 0.319 mg | 3.61 mg | -91% |
| Manganese, Mn | — | 3.74 mg | |
| Selenium, Se | 5.20 ug | 13.2 ug | -61% |
| Other Nutrients | |||
| Energy | 1626 kj | 922 kj | +76% |
| Ash | 2.73 g | 7.80 g | -65% |
| Total Sugars | 48.1 g | 1.76 g | +2634% |
| Folic acid (Vitamin B9 — synthetic) | 19.0 ug | 32.0 ug | -41% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 1121 ug | 32.0 ug | +3403% |
| Vitamin B-12, added | 5.00 ug | 0 ug | |
| Retinol | 477 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 1667 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 543 ug | 38.0 ug | +1329% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 133 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 3.30 ug | — | |
| Vitamin K1 — Phylloquinone | 0 ug | 2.40 ug | -100% |
| SFA 4:0 (Butyric acid) | 0.001 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.018 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.186 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.132 g | 0 g | |
| SFA 12:0 (Lauric acid) | 1.05 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.394 g | 0.020 g | +1870% |
| SFA 16:0 (Palmitic acid) | 0.458 g | 3.55 g | -87% |
| SFA 18:0 (Stearic acid) | 0.323 g | 4.08 g | -92% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.002 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.886 g | 4.39 g | -80% |
| 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 | 0.555 g | 0.420 g | +32% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.543 g | 0.420 g | +29% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.012 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 | 6.00 mg | 78.0 mg | -92% |
| Theobromine | 198 mg | 2634 mg | -92% |
| 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.
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS nutrition facts Cocoa, dry powder, unsweetened, processed with alkali nutrition facts Compare other foods →
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