Which has more protein, Plums, raw or Cocoa, dry powder, unsweetened?

Cocoa, dry powder, unsweetened has more protein at 19.6g per 100g, compared to 0.700g for Plums, raw.

Which has more calories, Plums, raw or Cocoa, dry powder, unsweetened?

Cocoa, dry powder, unsweetened has more calories at 228 kcal per 100g, compared to 46 kcal for Plums, raw.

Is Plums, raw healthier than Cocoa, dry powder, unsweetened?

Based on vitamin and mineral density, Cocoa, dry powder, unsweetened scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Plums vs Cocoa

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Cocoa, dry powder, unsweetened is higher in more vitamins & minerals

Calories (kcal)

Plums 46

Cocoa 228

Protein (g)

Plums 0.700

Cocoa 19.6

Carbs (g)

Plums 11.4

Cocoa 57.9

Fat (g)

Plums 0.280

Cocoa 13.7

Fiber (g)

Plums 1.40

Cocoa 37.0

Quick answers

Which has more protein?

Cocoa, dry powder, unsweetened — 19.6g vs 0.700g per 100g.

Which has fewer calories?

Plums, raw — 46 vs 228 kcal 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	Plums	Cocoa	Diff
Energy
Energy	46 kcal	228 kcal	-80%
Macronutrients
Water	87.2 g	3.00 g	+2808%
Protein	0.700 g	19.6 g	-96%
Total lipid (fat)	0.280 g	13.7 g	-98%
Carbohydrate, by difference	11.4 g	57.9 g	-80%
Fiber, total dietary	1.40 g	37.0 g	-96%
Fats & Fatty Acids
Fatty acids, total saturated	0.017 g	8.07 g	-100%
Fatty acids, total monounsaturated	0.134 g	4.57 g	-97%
Fatty acids, total trans	0 g	—
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	9.50 mg	0 mg
Thiamin (Vitamin B1)	0.028 mg	0.078 mg	-64%
Riboflavin (Vitamin B2)	0.026 mg	0.241 mg	-89%
Niacin (Vitamin B3)	0.417 mg	2.18 mg	-81%
Pantothenic acid (Vitamin B5)	0.135 mg	0.254 mg	-47%
Vitamin B-6 — Pyridoxine	0.029 mg	0.118 mg	-75%
Biotin (Vitamin B7)	5.00 ug	32.0 ug	-84%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Choline, total	1.90 mg	12.0 mg	-84%
Vitamin B-12 — Cobalamin	0 ug	0 ug	=
Vitamin A, RAE	17.0 ug	0 ug
Carotene, beta	190 ug	0 ug
Carotene, alpha	0 ug	0 ug	=
Vitamin E (alpha-tocopherol)	0.260 mg	0.100 mg	+160%
Vitamin D (D2 + D3)	0 ug	0 ug	=
Minerals
Calcium, Ca	6.00 mg	128 mg	-95%
Iron, Fe	0.170 mg	13.9 mg	-99%
Magnesium, Mg	7.00 mg	499 mg	-99%
Phosphorus, P	16.0 mg	734 mg	-98%
Potassium, K	157 mg	1524 mg	-90%
Sodium, Na	0 mg	21.0 mg	-100%
Zinc, Zn	0.100 mg	6.81 mg	-99%
Copper, Cu	0.057 mg	3.79 mg	-98%
Manganese, Mn	0.052 mg	3.84 mg	-99%
Selenium, Se	0 ug	14.3 ug	-100%
Other Nutrients
Energy	192 kj	952 kj	-80%
Ash	0.370 g	5.80 g	-94%
Total Sugars	9.92 g	1.75 g	+467%
Sucrose	1.57 g	—
Glucose	5.07 g	—
Fructose	3.07 g	—
Lactose	0 g	—
Maltose	0.080 g	—
Galactose	0.140 g	—
Starch	0 g	—
Fluoride, F	2.00 ug	—
Folic acid (Vitamin B9 — synthetic)	5.00 ug	32.0 ug	-84%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	5.00 ug	32.0 ug	-84%
Vitamin B-12, added	0 ug	0 ug	=
Retinol	0 ug	0 ug	=
Beta-carotene (Provitamin A)	35.0 ug	0 ug
Vitamin A, IU	345 IU	0 IU
Beta-cryptoxanthin (Provitamin A)	0 ug	0 ug	=
Lycopene	73.0 ug	38.0 ug	+92%
Vitamin E, added	0 mg	0 mg	=
Vitamin E — Beta-Tocopherol (β-Tocopherol)	0 mg	—
Vitamin E — Gamma-Tocopherol (γ-Tocopherol)	0.080 mg	—
Vitamin E — Delta-Tocopherol (δ-Tocopherol)	0 mg	—
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol)	0.040 mg	—
Vitamin E — Beta-Tocotrienol (β-Tocotrienol)	0 mg	—
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol)	0.010 mg	—
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol)	0 mg	—
Vitamin D (D2 + D3 — total)	0 IU	0 IU	=
Vitamin K1 — Phylloquinone	6.40 ug	2.50 ug	+156%
Vitamin K (Dihydrophylloquinone — K1 reduced form)	0 ug	—
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 g	0.020 g	-100%
SFA 16:0 (Palmitic acid)	0.014 g	3.69 g	-100%
SFA 18:0 (Stearic acid)	0.003 g	4.25 g	-100%
MUFA 16:1 (Omega-7, Palmitoleic acid)	0.002 g	0 g
MUFA 18:1 (Omega-9, Oleic acid family)	0.132 g	4.57 g	-97%
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	0 g	0 g	=
MUFA 22:1 (Omega-9, Erucic acid family)	0 g	0 g	=
Fatty acids, total polyunsaturated	0.044 g	0.440 g	-90%
PUFA 18:2 (Omega-6, Linoleic acid)	0.044 g	0.440 g	-90%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0 g	0 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	=
Phytosterols	7.00 mg	—
Tryptophan (EAA)	0.009 g	0.293 g	-97%
Threonine (EAA)	0.010 g	0.776 g	-99%
Isoleucine (EAA, BCAA)	0.014 g	0.760 g	-98%
Leucine (EAA, BCAA)	0.015 g	1.19 g	-99%
Lysine (EAA)	0.016 g	0.983 g	-98%
Methionine (EAA)	0.008 g	0.202 g	-96%
Cystine (conditionally essential)	0.002 g	0.239 g	-99%
Phenylalanine (EAA)	0.014 g	0.941 g	-99%
Tyrosine (conditionally essential)	0.008 g	0.735 g	-99%
Valine (EAA, BCAA)	0.016 g	1.18 g	-99%
Arginine (conditionally essential)	0.009 g	1.11 g	-99%
Histidine (EAA)	0.009 g	0.339 g	-97%
Alanine	0.028 g	0.904 g	-97%
Aspartic acid	0.352 g	1.95 g	-82%
Glutamic acid	0.035 g	2.95 g	-99%
Glycine (conditionally essential)	0.009 g	0.879 g	-99%
Proline (conditionally essential)	0.027 g	0.838 g	-97%
Serine	0.023 g	0.846 g	-97%
Alcohol, ethyl	0 g	0 g	=
Caffeine	0 mg	230 mg	-100%
Theobromine	0 mg	2057 mg	-100%
Daidzein	0 mg	—
Genistein	0.003 mg	—
Proanthocyanidin dimers	33.2 mg	277 mg	-88%
Proanthocyanidin trimers	20.6 mg	196 mg	-89%
Proanthocyanidin 4-6mers	52.2 mg	419 mg	-88%
Proanthocyanidin 7-10mers	30.3 mg	925 mg	-97%
Proanthocyanidin polymers (>10mers)	60.5 mg	2435 mg	-98%
Apigenin	0 mg	—
Luteolin	0 mg	—
Kaempferol	0 mg	—
Myricetin	0 mg	—
Quercetin	0.900 mg	10.0 mg	-91%
Flavonoids
(-)-Epicatechin	3.20 mg	196 mg	-98%
(-)-Epicatechin 3-gallate	0.760 mg	—
(-)-Epigallocatechin	0.240 mg	—
(-)-Epigallocatechin 3-gallate	0.400 mg	—
(+)-Catechin	2.89 mg	64.8 mg	-96%
(+)-Gallocatechin	0.090 mg	—
Fluoride
Mean mcg/100g **	2.00 mg	—
Isoflavones
Total isoflavones	0.003 mg	—

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Plums, raw nutrition facts Cocoa, dry powder, unsweetened nutrition facts Compare other foods →

Dig deeper — biggest differences

Vitamin E (alpha-tocopherol) +160% in Plums, raw Sodium, Na -100% in Plums, raw Selenium, Se -100% in Plums, raw Iron, Fe -99% in Plums, raw

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