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)
Chocolate 546
Cocoa 220
Protein (g)
Chocolate 4.88
Cocoa 18.1
Carbs (g)
Chocolate 61.2
Cocoa 58.3
Fat (g)
Chocolate 31.3
Cocoa 13.1
Fiber (g)
Chocolate 7.00
Cocoa 29.8
Quick answers
Which has more protein?
Cocoa, dry powder, unsweetened, processed with alkali — 18.1g vs 4.88g per 100g.
Which has fewer calories?
Cocoa, dry powder, unsweetened, processed with alkali — 220 vs 546 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 | Chocolate | Cocoa | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 546 kcal | 220 kcal | +148% |
| Macronutrients | |||
| Water | 0.970 g | 2.70 g | -64% |
| Protein | 4.88 g | 18.1 g | -73% |
| Total lipid (fat) | 31.3 g | 13.1 g | +139% |
| Carbohydrate, by difference | 61.2 g | 58.3 g | +5% |
| Fiber, total dietary | 7.00 g | 29.8 g | -77% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 18.5 g | 7.76 g | +139% |
| Fatty acids, total monounsaturated | 9.54 g | 4.39 g | +117% |
| Fatty acids, total trans | 0.112 g | — | |
| Cholesterol | 8.00 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.025 mg | 0.110 mg | -77% |
| Riboflavin (Vitamin B2) | 0.050 mg | 0.460 mg | -89% |
| Niacin (Vitamin B3) | 0.725 mg | 2.40 mg | -70% |
| Pantothenic acid (Vitamin B5) | 0.297 mg | 0.254 mg | +17% |
| Vitamin B-6 — Pyridoxine | 0.042 mg | 0.118 mg | -64% |
| Biotin (Vitamin B7) | — | 32.0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 11.4 mg | |
| Vitamin B-12 — Cobalamin | 0.230 ug | 0 ug | |
| Vitamin A, RAE | 2.00 ug | 0 ug | |
| Carotene, beta | 26.0 ug | 0 ug | |
| Carotene, alpha | 7.00 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.540 mg | 0.100 mg | +440% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0.100 ug | — | |
| Minerals | |||
| Calcium, Ca | 56.0 mg | 111 mg | -50% |
| Iron, Fe | 8.02 mg | 15.5 mg | -48% |
| Magnesium, Mg | 146 mg | 476 mg | -69% |
| Phosphorus, P | 206 mg | 728 mg | -72% |
| Potassium, K | 559 mg | 2509 mg | -78% |
| Sodium, Na | 24.0 mg | 19.0 mg | +26% |
| Zinc, Zn | 2.01 mg | 6.37 mg | -68% |
| Copper, Cu | 1.03 mg | 3.61 mg | -71% |
| Manganese, Mn | 1.42 mg | 3.74 mg | -62% |
| Selenium, Se | 3.00 ug | 13.2 ug | -77% |
| Other Nutrients | |||
| Energy | 2283 kj | 922 kj | +148% |
| Ash | 1.70 g | 7.80 g | -78% |
| Total Sugars | 47.9 g | 1.76 g | +2622% |
| Sucrose | 46.3 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 1.65 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 32.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 32.0 ug | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | 1.00 ug | 0 ug | |
| Vitamin A, IU | 50.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 31.0 ug | 38.0 ug | -18% |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 6.37 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.340 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.080 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 8.10 ug | 2.40 ug | +238% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.057 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.044 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.029 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.085 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.078 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.259 g | 0.020 g | +1195% |
| SFA 15:0 (Pentadecanoic acid) | 0.033 g | — | |
| SFA 16:0 (Palmitic acid) | 7.62 g | 3.55 g | +115% |
| SFA 17:0 (Margaric acid) | 0.074 g | — | |
| SFA 18:0 (Stearic acid) | 9.84 g | 4.08 g | +141% |
| SFA 20:0 (Arachidic acid) | 0.308 g | — | |
| SFA 22:0 (Behenic acid) | 0.054 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.030 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.019 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.113 g | 0 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.103 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 9.39 g | 4.39 g | +114% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 9.31 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.018 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.09 g | 0.420 g | +160% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.998 g | 0.420 g | +138% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.947 g | — | |
| PUFA 18:2 CLAs | 0.027 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.085 g | 0 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.085 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.001 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.002 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.001 g | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.003 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 | = |
| Fatty acids, total trans-monoenoic | 0.088 g | — | |
| TFA 16:1 t | 0.010 g | — | |
| TFA 18:1 t | 0.078 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.024 g | — | |
| Fatty acids, total trans-polyenoic | 0.024 g | — | |
| Stigmasterol | 25.0 mg | — | |
| Campesterol | 11.0 mg | — | |
| Beta-sitosterol | 66.0 mg | — | |
| 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 | |
| Caffeine | 43.0 mg | 78.0 mg | -45% |
| Theobromine | 493 mg | 2634 mg | -81% |
| 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.
Chocolate, dark, 45- 59% cacao solids nutrition facts Cocoa, dry powder, unsweetened, processed with alkali nutrition facts Compare other foods →
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