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 433
Cocoa 220
Protein (g)
Cookies 6.60
Cocoa 18.1
Carbs (g)
Cookies 72.7
Cocoa 58.3
Fat (g)
Cookies 14.2
Cocoa 13.1
Fiber (g)
Cookies 3.40
Cocoa 29.8
Quick answers
Which has more protein?
Cocoa, dry powder, unsweetened, processed with alkali — 18.1g vs 6.60g per 100g.
Which has fewer calories?
Cocoa, dry powder, unsweetened, processed with alkali — 220 vs 433 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 | 433 kcal | 220 kcal | +97% |
| Macronutrients | |||
| Water | 4.50 g | 2.70 g | +67% |
| Protein | 6.60 g | 18.1 g | -64% |
| Total lipid (fat) | 14.2 g | 13.1 g | +8% |
| Carbohydrate, by difference | 72.7 g | 58.3 g | +25% |
| Fiber, total dietary | 3.40 g | 29.8 g | -89% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.24 g | 7.76 g | -45% |
| Fatty acids, total monounsaturated | 4.86 g | 4.39 g | +11% |
| Cholesterol | 2.00 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.203 mg | 0.110 mg | +85% |
| Riboflavin (Vitamin B2) | 0.266 mg | 0.460 mg | -42% |
| Niacin (Vitamin B3) | 2.86 mg | 2.40 mg | +19% |
| Pantothenic acid (Vitamin B5) | 0.381 mg | 0.254 mg | +50% |
| Vitamin B-6 — Pyridoxine | 0.051 mg | 0.118 mg | -57% |
| Biotin (Vitamin B7) | 47.0 ug | 32.0 ug | +47% |
| Folate, total (Vitamin B9) | 39.0 ug | 0 ug | |
| Choline, total | 14.3 mg | 11.4 mg | +25% |
| Vitamin B-12 — Cobalamin | 0.090 ug | 0 ug | |
| Vitamin A, RAE | 3.00 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.720 mg | 0.100 mg | +620% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 31.0 mg | 111 mg | -72% |
| Iron, Fe | 4.01 mg | 15.5 mg | -74% |
| Magnesium, Mg | 53.0 mg | 476 mg | -89% |
| Phosphorus, P | 132 mg | 728 mg | -82% |
| Potassium, K | 210 mg | 2509 mg | -92% |
| Sodium, Na | 580 mg | 19.0 mg | +2953% |
| Zinc, Zn | 1.09 mg | 6.37 mg | -83% |
| Copper, Cu | 0.463 mg | 3.61 mg | -87% |
| Manganese, Mn | 0.696 mg | 3.74 mg | -81% |
| Selenium, Se | 5.70 ug | 13.2 ug | -57% |
| Other Nutrients | |||
| Energy | 1812 kj | 922 kj | +97% |
| Ash | 2.00 g | 7.80 g | -74% |
| Total Sugars | 37.4 g | 1.76 g | +2027% |
| Folic acid (Vitamin B9 — synthetic) | 8.00 ug | 32.0 ug | -75% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 75.0 ug | 32.0 ug | +134% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 3.00 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 10.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 13.0 ug | 38.0 ug | -66% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 2.40 ug | 2.40 ug | = |
| SFA 4:0 (Butyric acid) | 0.001 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.011 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.128 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.102 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.760 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.305 g | 0.020 g | +1425% |
| SFA 16:0 (Palmitic acid) | 1.80 g | 3.55 g | -49% |
| SFA 18:0 (Stearic acid) | 1.13 g | 4.08 g | -72% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.048 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.81 g | 4.39 g | +9% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.001 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 4.15 g | 0.420 g | +889% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 3.87 g | 0.420 g | +820% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.268 g | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.001 g | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.006 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.003 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) | 0.002 g | 0 g | |
| Tryptophan (EAA) | 0.096 g | 0.271 g | -65% |
| Threonine (EAA) | 0.220 g | 0.716 g | -69% |
| Isoleucine (EAA, BCAA) | 0.261 g | 0.701 g | -63% |
| Leucine (EAA, BCAA) | 0.447 g | 1.10 g | -59% |
| Lysine (EAA) | 0.281 g | 0.907 g | -69% |
| Methionine (EAA) | 0.105 g | 0.187 g | -44% |
| Cystine (conditionally essential) | 0.127 g | 0.221 g | -43% |
| Phenylalanine (EAA) | 0.308 g | 0.869 g | -65% |
| Tyrosine (conditionally essential) | 0.205 g | 0.678 g | -70% |
| Valine (EAA, BCAA) | 0.323 g | 1.09 g | -70% |
| Arginine (conditionally essential) | 0.286 g | 1.02 g | -72% |
| Histidine (EAA) | 0.128 g | 0.312 g | -59% |
| Alanine | 0.238 g | 0.834 g | -71% |
| Aspartic acid | 0.407 g | 1.80 g | -77% |
| Glutamic acid | 1.75 g | 2.72 g | -36% |
| Glycine (conditionally essential) | 0.236 g | 0.812 g | -71% |
| Proline (conditionally essential) | 0.577 g | 0.773 g | -25% |
| Serine | 0.335 g | 0.781 g | -57% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 10.0 mg | 78.0 mg | -87% |
| Theobromine | 354 mg | 2634 mg | -87% |
| 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.
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