Cookie 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)
Cookie 503
Cocoa 220
Protein (g)
Cookie 4.10
Cocoa 18.1
Carbs (g)
Cookie 68.8
Cocoa 58.3
Fat (g)
Cookie 23.5
Cocoa 13.1
Fiber (g)
Cookie 1.90
Cocoa 29.8
Quick answers
Which has more protein?
Cocoa, dry powder, unsweetened, processed with alkali — 18.1g vs 4.10g per 100g.
Which has fewer calories?
Cocoa, dry powder, unsweetened, processed with alkali — 220 vs 503 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 | Cookie | Cocoa | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 503 kcal | 220 kcal | +129% |
| Macronutrients | |||
| Water | 2.00 g | 2.70 g | -26% |
| Protein | 4.10 g | 18.1 g | -77% |
| Total lipid (fat) | 23.5 g | 13.1 g | +79% |
| Carbohydrate, by difference | 68.8 g | 58.3 g | +18% |
| Fiber, total dietary | 1.90 g | 29.8 g | -94% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 14.8 g | 7.76 g | +91% |
| Fatty acids, total monounsaturated | 2.70 g | 4.39 g | -38% |
| Fatty acids, total trans | 0.490 g | — | |
| Cholesterol | 1.00 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.340 mg | 0.110 mg | +209% |
| Riboflavin (Vitamin B2) | 0.190 mg | 0.460 mg | -59% |
| Niacin (Vitamin B3) | 2.10 mg | 2.40 mg | -13% |
| Pantothenic acid (Vitamin B5) | — | 0.254 mg | |
| Vitamin B-6 — Pyridoxine | 0.026 mg | 0.118 mg | -78% |
| Biotin (Vitamin B7) | 71.0 ug | 32.0 ug | +122% |
| Folate, total (Vitamin B9) | 33.0 ug | 0 ug | |
| Choline, total | 6.70 mg | 11.4 mg | -41% |
| Vitamin B-12 — Cobalamin | 0.030 ug | 0 ug | |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 1.81 mg | 0.100 mg | +1710% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 19.0 mg | 111 mg | -83% |
| Iron, Fe | 2.44 mg | 15.5 mg | -84% |
| Magnesium, Mg | 13.0 mg | 476 mg | -97% |
| Phosphorus, P | 74.0 mg | 728 mg | -90% |
| Potassium, K | 234 mg | 2509 mg | -91% |
| Sodium, Na | 301 mg | 19.0 mg | +1484% |
| Zinc, Zn | 0.200 mg | 6.37 mg | -97% |
| Copper, Cu | 0.365 mg | 3.61 mg | -90% |
| Manganese, Mn | — | 3.74 mg | |
| Selenium, Se | 9.00 ug | 13.2 ug | -32% |
| Other Nutrients | |||
| Energy | 2105 kj | 922 kj | +128% |
| Ash | 1.57 g | 7.80 g | -80% |
| Total Sugars | 33.8 g | 1.76 g | +1820% |
| Folic acid (Vitamin B9 — synthetic) | 38.0 ug | 32.0 ug | +19% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 94.0 ug | 32.0 ug | +194% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 1.00 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 7.00 ug | 38.0 ug | -82% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 1.00 IU | 0 IU | |
| Vitamin K1 — Phylloquinone | 6.60 ug | 2.40 ug | +175% |
| SFA 4:0 (Butyric acid) | 0.007 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.001 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.001 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.002 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.001 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.100 g | 0.020 g | +400% |
| SFA 16:0 (Palmitic acid) | 9.28 g | 3.55 g | +162% |
| SFA 18:0 (Stearic acid) | 5.36 g | 4.08 g | +31% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.025 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.67 g | 4.39 g | -39% |
| 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 | 5.10 g | 0.420 g | +1114% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 4.73 g | 0.420 g | +1026% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.357 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) | 0.053 g | 0.271 g | -80% |
| Threonine (EAA) | 0.130 g | 0.716 g | -82% |
| Isoleucine (EAA, BCAA) | 0.145 g | 0.701 g | -79% |
| Leucine (EAA, BCAA) | 0.259 g | 1.10 g | -76% |
| Lysine (EAA) | 0.137 g | 0.907 g | -85% |
| Methionine (EAA) | 0.058 g | 0.187 g | -69% |
| Cystine (conditionally essential) | 0.069 g | 0.221 g | -69% |
| Phenylalanine (EAA) | 0.193 g | 0.869 g | -78% |
| Tyrosine (conditionally essential) | 0.131 g | 0.678 g | -81% |
| Valine (EAA, BCAA) | 0.192 g | 1.09 g | -82% |
| Arginine (conditionally essential) | 0.185 g | 1.02 g | -82% |
| Histidine (EAA) | 0.079 g | 0.312 g | -75% |
| Alanine | 0.150 g | 0.834 g | -82% |
| Aspartic acid | 0.264 g | 1.80 g | -85% |
| Glutamic acid | 1.01 g | 2.72 g | -63% |
| Glycine (conditionally essential) | 0.155 g | 0.812 g | -81% |
| Proline (conditionally essential) | 0.333 g | 0.773 g | -57% |
| Serine | 0.185 g | 0.781 g | -76% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 7.00 mg | 78.0 mg | -91% |
| Theobromine | 237 mg | 2634 mg | -91% |
| 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.
Cookie, butter or sugar, with chocolate icing or filling nutrition facts Cocoa, dry powder, unsweetened, processed with alkali nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin E (alpha-tocopherol) +1710% in Cookie, butter or sugar, with chocolate icing or filling Sodium, Na +1484% in Cookie, butter or sugar, with chocolate icing or filling Thiamin (Vitamin B1) +209% in Cookie, butter or sugar, with chocolate icing or filling Biotin (Vitamin B7) +122% in Cookie, butter or sugar, with chocolate icing or filling
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.