Puddings 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)
Puddings 362
Cocoa 220
Protein (g)
Puddings 2.60
Cocoa 18.1
Carbs (g)
Puddings 89.3
Cocoa 58.3
Fat (g)
Puddings 2.10
Cocoa 13.1
Fiber (g)
Puddings 4.50
Cocoa 29.8
Quick answers
Which has more protein?
Cocoa, dry powder, unsweetened, processed with alkali — 18.1g vs 2.60g per 100g.
Which has fewer calories?
Cocoa, dry powder, unsweetened, processed with alkali — 220 vs 362 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 | Puddings | Cocoa | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 362 kcal | 220 kcal | +65% |
| Macronutrients | |||
| Water | 4.00 g | 2.70 g | +48% |
| Protein | 2.60 g | 18.1 g | -86% |
| Total lipid (fat) | 2.10 g | 13.1 g | -84% |
| Carbohydrate, by difference | 89.3 g | 58.3 g | +53% |
| Fiber, total dietary | 4.50 g | 29.8 g | -85% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.23 g | 7.76 g | -84% |
| Fatty acids, total monounsaturated | 0.703 g | 4.39 g | -84% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.015 mg | 0.110 mg | -86% |
| Riboflavin (Vitamin B2) | 0.071 mg | 0.460 mg | -85% |
| Niacin (Vitamin B3) | 0.330 mg | 2.40 mg | -86% |
| Pantothenic acid (Vitamin B5) | 0.035 mg | 0.254 mg | -86% |
| Vitamin B-6 — Pyridoxine | 0.016 mg | 0.118 mg | -86% |
| Biotin (Vitamin B7) | 4.00 ug | 32.0 ug | -87% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 1.60 mg | 11.4 mg | -86% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.010 mg | 0.100 mg | -90% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 53.0 mg | 111 mg | -52% |
| Iron, Fe | 1.82 mg | 15.5 mg | -88% |
| Magnesium, Mg | 67.0 mg | 476 mg | -86% |
| Phosphorus, P | 88.0 mg | 728 mg | -88% |
| Potassium, K | 209 mg | 2509 mg | -92% |
| Sodium, Na | 479 mg | 19.0 mg | +2421% |
| Zinc, Zn | 0.900 mg | 6.37 mg | -86% |
| Copper, Cu | 0.518 mg | 3.61 mg | -86% |
| Manganese, Mn | 0.537 mg | 3.74 mg | -86% |
| Selenium, Se | 3.30 ug | 13.2 ug | -75% |
| Other Nutrients | |||
| Energy | 1514 kj | 922 kj | +64% |
| Ash | 2.00 g | 7.80 g | -74% |
| Total Sugars | 42.9 g | 1.76 g | +2336% |
| Folic acid (Vitamin B9 — synthetic) | 4.00 ug | 32.0 ug | -87% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 4.00 ug | 32.0 ug | -87% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 0 IU | = |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 5.00 ug | 38.0 ug | -87% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0.300 ug | 2.40 ug | -87% |
| 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) | 0.003 g | 0.020 g | -85% |
| SFA 16:0 (Palmitic acid) | 0.567 g | 3.55 g | -84% |
| SFA 18:0 (Stearic acid) | 0.647 g | 4.08 g | -84% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.703 g | 4.39 g | -84% |
| 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 | 0.079 g | 0.420 g | -81% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.079 g | 0.420 g | -81% |
| 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 | = |
| 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 | 11.0 mg | 78.0 mg | -86% |
| Theobromine | 362 mg | 2634 mg | -86% |
| 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.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.