Raspberries vs Cocoa
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Cocoa, dry powder, unsweetened is higher in more vitamins & minerals
Calories (kcal)
Raspberries —
Cocoa 228
Protein (g)
Raspberries 1.01
Cocoa 19.6
Carbs (g)
Raspberries 12.9
Cocoa 57.9
Fat (g)
Raspberries 0.188
Cocoa 13.7
Fiber (g)
Raspberries —
Cocoa 37.0
Quick answers
Which has more protein?
Cocoa, dry powder, unsweetened — 19.6g vs 1.01g 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 | Raspberries | Cocoa | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 228 kcal | |
| Macronutrients | |||
| Water | 85.6 g | 3.00 g | +2752% |
| Protein | 1.01 g | 19.6 g | -95% |
| Total lipid (fat) | 0.188 g | 13.7 g | -99% |
| Carbohydrate, by difference | 12.9 g | 57.9 g | -78% |
| Fiber, total dietary | — | 37.0 g | |
| Sugars, Total | 2.68 g | — | |
| 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 | 23.0 mg | 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 | 16.4 mg | 128 mg | -87% |
| Iron, Fe | 0.450 mg | 13.9 mg | -97% |
| Magnesium, Mg | 19.1 mg | 499 mg | -96% |
| Phosphorus, P | 27.5 mg | 734 mg | -96% |
| Potassium, K | 156 mg | 1524 mg | -90% |
| Sodium, Na | 0 mg | 21.0 mg | -100% |
| Zinc, Zn | 0.221 mg | 6.81 mg | -97% |
| Copper, Cu | 0.053 mg | 3.79 mg | -99% |
| Manganese, Mn | 0.493 mg | 3.84 mg | -87% |
| Selenium, Se | — | 14.3 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 57 kcal | — | |
| Energy (Atwater Specific Factors) | 51 kcal | — | |
| Energy | — | 952 kj | |
| Nitrogen | 0.161 g | — | |
| Ash | 0.350 g | 5.80 g | -94% |
| Total Sugars | — | 1.75 g | |
| Sucrose | 0 g | — | |
| Glucose | 0.992 g | — | |
| Fructose | 1.68 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Citric acid | 1740 mg | — | |
| Malic acid | 54.1 mg | — | |
| Oxalic acid | 0 mg | — | |
| Pyruvic acid | 0 mg | — | |
| Quinic acid | 0 mg | — | |
| Biotin | 3.43 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 32.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 32.0 ug | |
| Betaine | 0.800 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 mg | — | |
| Genistein | 0 mg | — | |
| Proanthocyanidin dimers | 11.8 mg | 277 mg | -96% |
| Proanthocyanidin trimers | 5.05 mg | 196 mg | -97% |
| Proanthocyanidin 4-6mers | 8.99 mg | 419 mg | -98% |
| Proanthocyanidin 7-10mers | 1.13 mg | 925 mg | -100% |
| Proanthocyanidin polymers (>10mers) | 0 mg | 2435 mg | -100% |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Kaempferol | 0.060 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 1.05 mg | 10.0 mg | -90% |
| Flavonoids | |||
| (-)-Epicatechin | 3.52 mg | 196 mg | -98% |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0.460 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0.540 mg | — | |
| (+)-Catechin | 1.31 mg | 64.8 mg | -98% |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 1.60 mg | — | |
| Choline from phosphatidylcholine | 7.00 mg | — | |
| Choline from phosphocholine | 0.600 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 3.10 mg | — | |
| Total Choline | 12.0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.003 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Raspberries, raw nutrition facts Cocoa, dry powder, unsweetened nutrition facts Compare other foods →
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