Cookies vs Cocoa
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cookies, marshmallow, with rice cereal and chocolate chips is higher in more vitamins & minerals
Calories (kcal)
Cookies 435
Cocoa 220
Protein (g)
Cookies 4.55
Cocoa 18.1
Carbs (g)
Cookies 63.3
Cocoa 58.3
Fat (g)
Cookies 18.2
Cocoa 13.1
Fiber (g)
Cookies 0
Cocoa 29.8
Quick answers
Which has more protein?
Cocoa, dry powder, unsweetened, processed with alkali — 18.1g vs 4.55g per 100g.
Which has fewer calories?
Cocoa, dry powder, unsweetened, processed with alkali — 220 vs 435 kcal per 100g.
Which is more nutrient-dense?
Cookies, marshmallow, with rice cereal and chocolate chips 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 | 435 kcal | 220 kcal | +98% |
| Macronutrients | |||
| Water | 12.3 g | 2.70 g | +354% |
| Protein | 4.55 g | 18.1 g | -75% |
| Total lipid (fat) | 18.2 g | 13.1 g | +39% |
| Carbohydrate, by difference | 63.3 g | 58.3 g | +9% |
| Fiber, total dietary | 0 g | 29.8 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 11.4 g | 7.76 g | +46% |
| Fatty acids, total monounsaturated | 4.21 g | 4.39 g | -4% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.682 mg | 0.110 mg | +520% |
| Riboflavin (Vitamin B2) | 0.773 mg | 0.460 mg | +68% |
| Niacin (Vitamin B3) | 5.45 mg | 2.40 mg | +127% |
| Pantothenic acid (Vitamin B5) | — | 0.254 mg | |
| Vitamin B-6 — Pyridoxine | 0.909 mg | 0.118 mg | +670% |
| Biotin (Vitamin B7) | 36.0 ug | 32.0 ug | +13% |
| Folate, total (Vitamin B9) | 32.0 ug | 0 ug | |
| Choline, total | 8.20 mg | 11.4 mg | -28% |
| Vitamin B-12 — Cobalamin | 0.040 ug | 0 ug | |
| Vitamin A, RAE | 43.0 ug | 0 ug | |
| Carotene, beta | 32.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.720 mg | 0.100 mg | +620% |
| Vitamin D (D2 + D3) | 0.900 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 0 mg | 111 mg | -100% |
| Iron, Fe | 1.64 mg | 15.5 mg | -89% |
| Magnesium, Mg | 51.0 mg | 476 mg | -89% |
| Phosphorus, P | 98.0 mg | 728 mg | -87% |
| Potassium, K | 227 mg | 2509 mg | -91% |
| Sodium, Na | 341 mg | 19.0 mg | +1695% |
| Zinc, Zn | 1.11 mg | 6.37 mg | -83% |
| Copper, Cu | 0.432 mg | 3.61 mg | -88% |
| Manganese, Mn | — | 3.74 mg | |
| Selenium, Se | 4.20 ug | 13.2 ug | -68% |
| Other Nutrients | |||
| Energy | 1819 kj | 922 kj | +97% |
| Ash | 1.74 g | 7.80 g | -78% |
| Total Sugars | 40.9 g | 1.76 g | +2224% |
| Folic acid (Vitamin B9 — synthetic) | 4.00 ug | 32.0 ug | -87% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 59.0 ug | 32.0 ug | +84% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 40.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 186 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 4.00 ug | 38.0 ug | -89% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 36.0 IU | 0 IU | |
| Vitamin K1 — Phylloquinone | 6.90 ug | 2.40 ug | +187% |
| SFA 4:0 (Butyric acid) | 0.001 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.017 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.270 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.303 g | 0 g | |
| SFA 12:0 (Lauric acid) | 3.85 g | 0 g | |
| SFA 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 1.36 g | 0.020 g | +6680% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 2.87 g | 3.55 g | -19% |
| SFA 17:0 (Margaric acid) | 0.008 g | — | |
| SFA 18:0 (Stearic acid) | 2.58 g | 4.08 g | -37% |
| SFA 20:0 (Arachidic acid) | 0.045 g | — | |
| SFA 22:0 (Behenic acid) | 0.004 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.011 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.19 g | 4.39 g | -5% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.008 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.77 g | 0.420 g | +322% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.63 g | 0.420 g | +287% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.147 g | 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 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 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 | 8.00 mg | 78.0 mg | -90% |
| Theobromine | 204 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.
Cookies, marshmallow, with rice cereal and chocolate chips nutrition facts Cocoa, dry powder, unsweetened, processed with alkali nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +1695% in Cookies, marshmallow, with rice cereal and chocolate chips Vitamin B-6 — Pyridoxine +670% in Cookies, marshmallow, with rice cereal and chocolate chips Vitamin E (alpha-tocopherol) +620% in Cookies, marshmallow, with rice cereal and chocolate chips Thiamin (Vitamin B1) +520% in Cookies, marshmallow, with rice cereal and chocolate chips
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