Nuts vs Cocoa
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Cocoa, dry powder, unsweetened is higher in more vitamins & minerals
Calories (kcal)
Nuts —
Cocoa 228
Protein (g)
Nuts 13.5
Cocoa 19.6
Carbs (g)
Nuts 26.5
Cocoa 57.9
Fat (g)
Nuts 53.5
Cocoa 13.7
Fiber (g)
Nuts 8.41
Cocoa 37.0
Quick answers
Which has more protein?
Cocoa, dry powder, unsweetened — 19.6g vs 13.5g per 100g.
Which is more nutrient-dense?
Cocoa, dry powder, unsweetened 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 | Nuts | Cocoa | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 228 kcal | |
| Macronutrients | |||
| Water | 4.31 g | 3.00 g | +44% |
| Protein | 13.5 g | 19.6 g | -31% |
| Total lipid (fat) | 53.5 g | 13.7 g | +290% |
| Carbohydrate, by difference | 26.5 g | 57.9 g | -54% |
| Fiber, total dietary | 8.41 g | 37.0 g | -77% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 8.07 g | |
| Fatty acids, total monounsaturated | — | 4.57 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | — | 0.078 mg | |
| Riboflavin (Vitamin B2) | — | 0.241 mg | |
| Niacin (Vitamin B3) | — | 2.18 mg | |
| Pantothenic acid (Vitamin B5) | — | 0.254 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.118 mg | |
| Biotin (Vitamin B7) | — | 32.0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 12.0 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.100 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 135 mg | 128 mg | +5% |
| Iron, Fe | 3.46 mg | 13.9 mg | -75% |
| Magnesium, Mg | 156 mg | 499 mg | -69% |
| Phosphorus, P | 321 mg | 734 mg | -56% |
| Potassium, K | 636 mg | 1524 mg | -58% |
| Sodium, Na | 0 mg | 21.0 mg | -100% |
| Zinc, Zn | 2.33 mg | 6.81 mg | -66% |
| Copper, Cu | 1.41 mg | 3.79 mg | -63% |
| Manganese, Mn | 6.06 mg | 3.84 mg | +58% |
| Selenium, Se | 0 ug | 14.3 ug | -100% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 641 kcal | — | |
| Energy (Atwater Specific Factors) | 602 kcal | — | |
| Energy | — | 952 kj | |
| Nitrogen | 2.55 g | — | |
| Ash | 2.21 g | 5.80 g | -62% |
| Total Sugars | — | 1.75 g | |
| Folic acid (Vitamin B9 — synthetic) | — | 32.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 32.0 ug | |
| Betaine | 0.400 mg | — | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 38.0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 2.50 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | — | 0.020 g | |
| SFA 16:0 (Palmitic acid) | — | 3.69 g | |
| SFA 18:0 (Stearic acid) | — | 4.25 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 4.57 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | — | 0.440 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.440 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Tryptophan (EAA) | — | 0.293 g | |
| Threonine (EAA) | — | 0.776 g | |
| Isoleucine (EAA, BCAA) | — | 0.760 g | |
| Leucine (EAA, BCAA) | — | 1.19 g | |
| Lysine (EAA) | — | 0.983 g | |
| Methionine (EAA) | — | 0.202 g | |
| Cystine (conditionally essential) | — | 0.239 g | |
| Phenylalanine (EAA) | — | 0.941 g | |
| Tyrosine (conditionally essential) | — | 0.735 g | |
| Valine (EAA, BCAA) | — | 1.18 g | |
| Arginine (conditionally essential) | — | 1.11 g | |
| Histidine (EAA) | — | 0.339 g | |
| Alanine | — | 0.904 g | |
| Aspartic acid | — | 1.95 g | |
| Glutamic acid | — | 2.95 g | |
| Glycine (conditionally essential) | — | 0.879 g | |
| Proline (conditionally essential) | — | 0.838 g | |
| Serine | — | 0.846 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 230 mg | |
| Theobromine | — | 2057 mg | |
| Daidzein | 0.005 mg | — | |
| Genistein | 0.020 mg | — | |
| Proanthocyanidin dimers | 12.5 mg | 277 mg | -95% |
| Proanthocyanidin trimers | 13.6 mg | 196 mg | -93% |
| Proanthocyanidin 4-6mers | 67.7 mg | 419 mg | -84% |
| Proanthocyanidin 7-10mers | 74.6 mg | 925 mg | -92% |
| Proanthocyanidin polymers (>10mers) | 322 mg | 2435 mg | -87% |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 0 mg | 10.0 mg | -100% |
| Flavonoids | |||
| (-)-Epicatechin | 0.220 mg | 196 mg | -100% |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 2.78 mg | — | |
| (-)-Epigallocatechin 3-gallate | 1.06 mg | — | |
| (+)-Catechin | 1.19 mg | 64.8 mg | -98% |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 5.00 mg | — | |
| Choline from phosphatidylcholine | 25.0 mg | — | |
| Choline from phosphocholine | 0.900 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 15.0 mg | — | |
| Total Choline | 46.0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.025 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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