Cookies 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)
Cookies 497
Cocoa 220
Protein (g)
Cookies 4.33
Cocoa 18.1
Carbs (g)
Cookies 68.2
Cocoa 58.3
Fat (g)
Cookies 24.5
Cocoa 13.1
Fiber (g)
Cookies 2.70
Cocoa 29.8
Quick answers
Which has more protein?
Cocoa, dry powder, unsweetened, processed with alkali — 18.1g vs 4.33g per 100g.
Which has fewer calories?
Cocoa, dry powder, unsweetened, processed with alkali — 220 vs 497 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 | Cookies | Cocoa | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 497 kcal | 220 kcal | +126% |
| Macronutrients | |||
| Water | 1.65 g | 2.70 g | -39% |
| Protein | 4.33 g | 18.1 g | -76% |
| Total lipid (fat) | 24.5 g | 13.1 g | +87% |
| Carbohydrate, by difference | 68.2 g | 58.3 g | +17% |
| Fiber, total dietary | 2.70 g | 29.8 g | -91% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 5.45 g | 7.76 g | -30% |
| Fatty acids, total monounsaturated | 16.1 g | 4.39 g | +266% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.115 mg | 0.110 mg | +5% |
| Riboflavin (Vitamin B2) | 0.120 mg | 0.460 mg | -74% |
| Niacin (Vitamin B3) | 1.94 mg | 2.40 mg | -19% |
| Pantothenic acid (Vitamin B5) | 0.142 mg | 0.254 mg | -44% |
| Vitamin B-6 — Pyridoxine | 0 mg | 0.118 mg | -100% |
| Biotin (Vitamin B7) | 46.0 ug | 32.0 ug | +44% |
| Folate, total (Vitamin B9) | 34.0 ug | 0 ug | |
| Choline, total | 3.30 mg | 11.4 mg | -71% |
| Vitamin B-12 — Cobalamin | 0.020 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) | 1.89 mg | 0.100 mg | +1790% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 16.0 mg | 111 mg | -86% |
| Iron, Fe | 7.80 mg | 15.5 mg | -50% |
| Magnesium, Mg | 36.0 mg | 476 mg | -92% |
| Phosphorus, P | 69.0 mg | 728 mg | -91% |
| Potassium, K | 137 mg | 2509 mg | -95% |
| Sodium, Na | 351 mg | 19.0 mg | +1747% |
| Zinc, Zn | 0.780 mg | 6.37 mg | -88% |
| Copper, Cu | 0.337 mg | 3.61 mg | -91% |
| Manganese, Mn | 0.497 mg | 3.74 mg | -87% |
| Selenium, Se | 8.10 ug | 13.2 ug | -39% |
| Other Nutrients | |||
| Energy | 2081 kj | 922 kj | +126% |
| Ash | 1.30 g | 7.80 g | -83% |
| Total Sugars | 46.0 g | 1.76 g | +2514% |
| Sucrose | 44.5 g | — | |
| Glucose | 1.10 g | — | |
| Fructose | 0.360 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 20.3 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 12.0 ug | 32.0 ug | -62% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 69.0 ug | 32.0 ug | +116% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 0 IU | = |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 3.00 ug | 38.0 ug | -92% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.150 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 12.4 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 3.27 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 6.20 ug | 2.40 ug | +158% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.021 g | 0.020 g | +5% |
| SFA 16:0 (Palmitic acid) | 2.77 g | 3.55 g | -22% |
| SFA 17:0 (Margaric acid) | 0.029 g | — | |
| SFA 18:0 (Stearic acid) | 2.44 g | 4.08 g | -40% |
| SFA 20:0 (Arachidic acid) | 0.099 g | — | |
| SFA 22:0 (Behenic acid) | 0.095 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0 g | = |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 16.0 g | 4.39 g | +265% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 8.30 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.034 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 | 2.47 g | 0.420 g | +488% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.42 g | 0.420 g | +476% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 1.67 g | — | |
| PUFA 18:2 CLAs | 0 g | — | |
| PUFA 18:2 i | 0.750 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.053 g | 0 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.053 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 | = |
| Fatty acids, total trans-monoenoic | 7.74 g | — | |
| TFA 18:1 t | 7.74 g | — | |
| Fatty acids, total trans-polyenoic | 0.750 g | — | |
| Stigmasterol | 11.0 mg | — | |
| Campesterol | 13.0 mg | — | |
| Beta-sitosterol | 34.0 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 | 0 g | = |
| Caffeine | 6.00 mg | 78.0 mg | -92% |
| Theobromine | 190 mg | 2634 mg | -93% |
| 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.
Cookies, chocolate sandwich, with extra creme filling nutrition facts Cocoa, dry powder, unsweetened, processed with alkali nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin E (alpha-tocopherol) +1790% in Cookies, chocolate sandwich, with extra creme filling Sodium, Na +1747% in Cookies, chocolate sandwich, with extra creme filling Vitamin B-6 — Pyridoxine -100% in Cookies, chocolate sandwich, with extra creme filling Potassium, K -95% in Cookies, chocolate sandwich, with extra creme filling
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