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 9.96
Cocoa 19.6
Carbs (g)
Nuts 12.7
Cocoa 57.9
Fat (g)
Nuts 73.3
Cocoa 13.7
Fiber (g)
Nuts 5.79
Cocoa 37.0
Quick answers
Which has more protein?
Cocoa, dry powder, unsweetened — 19.6g vs 9.96g 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 | 2.62 g | 3.00 g | -13% |
| Protein | 9.96 g | 19.6 g | -49% |
| Total lipid (fat) | 73.3 g | 13.7 g | +435% |
| Carbohydrate, by difference | 12.7 g | 57.9 g | -78% |
| Fiber, total dietary | 5.79 g | 37.0 g | -84% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 6.47 g | 8.07 g | -20% |
| Fatty acids, total monounsaturated | 39.3 g | 4.57 g | +760% |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.548 mg | 0.078 mg | +602% |
| Riboflavin (Vitamin B2) | — | 0.241 mg | |
| Niacin (Vitamin B3) | 0.946 mg | 2.18 mg | -57% |
| Pantothenic acid (Vitamin B5) | — | 0.254 mg | |
| Vitamin B-6 — Pyridoxine | 0.171 mg | 0.118 mg | +45% |
| 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 | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 54.8 mg | 128 mg | -57% |
| Iron, Fe | 2.37 mg | 13.9 mg | -83% |
| Magnesium, Mg | 103 mg | 499 mg | -79% |
| Phosphorus, P | 253 mg | 734 mg | -66% |
| Potassium, K | 360 mg | 1524 mg | -76% |
| Sodium, Na | 0 mg | 21.0 mg | -100% |
| Zinc, Zn | 3.93 mg | 6.81 mg | -42% |
| Copper, Cu | 0.906 mg | 3.79 mg | -76% |
| Manganese, Mn | 2.28 mg | 3.84 mg | -41% |
| Selenium, Se | — | 14.3 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 750 kcal | — | |
| Energy (Atwater Specific Factors) | 700 kcal | — | |
| Energy | — | 952 kj | |
| Nitrogen | 1.88 g | — | |
| Ash | 1.44 g | 5.80 g | -75% |
| Total Sugars | — | 1.75 g | |
| Molybdenum, Mo | 15.6 ug | — | |
| Biotin | 22.7 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 32.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 32.0 ug | |
| Betaine | 0.700 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 | 4.10 ug | 2.50 ug | +64% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 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 | 22.9 g | 0.440 g | +5110% |
| 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) | 0.115 g | 0.293 g | -61% |
| Threonine (EAA) | 0.303 g | 0.776 g | -61% |
| Isoleucine (EAA, BCAA) | 0.365 g | 0.760 g | -52% |
| Leucine (EAA, BCAA) | 0.670 g | 1.19 g | -44% |
| Lysine (EAA) | 0.320 g | 0.983 g | -67% |
| Methionine (EAA) | 0.168 g | 0.202 g | -17% |
| Cystine (conditionally essential) | — | 0.239 g | |
| Phenylalanine (EAA) | 0.463 g | 0.941 g | -51% |
| Tyrosine (conditionally essential) | 0.313 g | 0.735 g | -57% |
| Valine (EAA, BCAA) | 0.435 g | 1.18 g | -63% |
| Arginine (conditionally essential) | 1.36 g | 1.11 g | +23% |
| Histidine (EAA) | 0.262 g | 0.339 g | -23% |
| Alanine | 0.438 g | 0.904 g | -52% |
| Aspartic acid | 0.870 g | 1.95 g | -55% |
| Glutamic acid | 2.50 g | 2.95 g | -15% |
| Glycine (conditionally essential) | 0.493 g | 0.879 g | -44% |
| Proline (conditionally essential) | 0.610 g | 0.838 g | -27% |
| Serine | 0.540 g | 0.846 g | -36% |
| Hydroxyproline | 0 g | — | |
| Cysteine | 0.305 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 230 mg | |
| Theobromine | — | 2057 mg | |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Proanthocyanidin dimers | 42.1 mg | 277 mg | -85% |
| Proanthocyanidin trimers | 26.0 mg | 196 mg | -87% |
| Proanthocyanidin 4-6mers | 101 mg | 419 mg | -76% |
| Proanthocyanidin 7-10mers | 84.2 mg | 925 mg | -91% |
| Proanthocyanidin polymers (>10mers) | 223 mg | 2435 mg | -91% |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 0 mg | 10.0 mg | -100% |
| Flavonoids | |||
| (-)-Epicatechin | 0.820 mg | 196 mg | -100% |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 5.63 mg | — | |
| (-)-Epigallocatechin 3-gallate | 2.30 mg | — | |
| (+)-Catechin | 7.24 mg | 64.8 mg | -89% |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 6.10 mg | — | |
| Choline from phosphatidylcholine | 23.0 mg | — | |
| Choline from phosphocholine | 1.30 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 9.70 mg | — | |
| Total Choline | 41.0 mg | — | |
| Fluoride | |||
| Mean mcg/100g ** | 10.0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0 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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