Sorghum grain vs Cocoa
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cocoa, dry powder, unsweetened is higher in more vitamins & minerals
Calories (kcal)
Sorghum grain 329
Cocoa 228
Protein (g)
Sorghum grain 10.6
Cocoa 19.6
Carbs (g)
Sorghum grain 72.1
Cocoa 57.9
Fat (g)
Sorghum grain 3.46
Cocoa 13.7
Fiber (g)
Sorghum grain 6.70
Cocoa 37.0
Quick answers
Which has more protein?
Cocoa, dry powder, unsweetened — 19.6g vs 10.6g per 100g.
Which has fewer calories?
Cocoa, dry powder, unsweetened — 228 vs 329 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 | Sorghum grain | Cocoa | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 329 kcal | 228 kcal | +44% |
| Macronutrients | |||
| Water | 12.4 g | 3.00 g | +313% |
| Protein | 10.6 g | 19.6 g | -46% |
| Total lipid (fat) | 3.46 g | 13.7 g | -75% |
| Carbohydrate, by difference | 72.1 g | 57.9 g | +25% |
| Fiber, total dietary | 6.70 g | 37.0 g | -82% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.610 g | 8.07 g | -92% |
| Fatty acids, total monounsaturated | 1.13 g | 4.57 g | -75% |
| Fatty acids, total trans | 0.005 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.332 mg | 0.078 mg | +326% |
| Riboflavin (Vitamin B2) | 0.096 mg | 0.241 mg | -60% |
| Niacin (Vitamin B3) | 3.69 mg | 2.18 mg | +69% |
| Pantothenic acid (Vitamin B5) | 0.367 mg | 0.254 mg | +44% |
| Vitamin B-6 — Pyridoxine | 0.443 mg | 0.118 mg | +275% |
| Biotin (Vitamin B7) | 20.0 ug | 32.0 ug | -37% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 12.0 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.500 mg | 0.100 mg | +400% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 13.0 mg | 128 mg | -90% |
| Iron, Fe | 3.36 mg | 13.9 mg | -76% |
| Magnesium, Mg | 165 mg | 499 mg | -67% |
| Phosphorus, P | 289 mg | 734 mg | -61% |
| Potassium, K | 363 mg | 1524 mg | -76% |
| Sodium, Na | 2.00 mg | 21.0 mg | -90% |
| Zinc, Zn | 1.67 mg | 6.81 mg | -75% |
| Copper, Cu | 0.284 mg | 3.79 mg | -93% |
| Manganese, Mn | 1.61 mg | 3.84 mg | -58% |
| Selenium, Se | 12.2 ug | 14.3 ug | -15% |
| Other Nutrients | |||
| Energy | 1377 kj | 952 kj | +45% |
| Ash | 1.43 g | 5.80 g | -75% |
| Total Sugars | 2.53 g | 1.75 g | +45% |
| Folic acid (Vitamin B9 — synthetic) | 20.0 ug | 32.0 ug | -37% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 20.0 ug | 32.0 ug | -37% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 0 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 | 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) | 0.001 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.002 g | 0.020 g | -90% |
| SFA 15:0 (Pentadecanoic acid) | 0.001 g | — | |
| SFA 16:0 (Palmitic acid) | 0.543 g | 3.69 g | -85% |
| SFA 17:0 (Margaric acid) | 0.002 g | — | |
| SFA 18:0 (Stearic acid) | 0.052 g | 4.25 g | -99% |
| SFA 22:0 (Behenic acid) | 0.004 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.008 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.016 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.10 g | 4.57 g | -76% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.011 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.003 g | — | |
| Fatty acids, total polyunsaturated | 1.56 g | 0.440 g | +254% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.49 g | 0.440 g | +239% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.065 g | 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 | |
| Fatty acids, total trans-monoenoic | 0.005 g | — | |
| TFA 16:1 t | 0.002 g | — | |
| Tryptophan (EAA) | 0.124 g | 0.293 g | -58% |
| Threonine (EAA) | 0.346 g | 0.776 g | -55% |
| Isoleucine (EAA, BCAA) | 0.433 g | 0.760 g | -43% |
| Leucine (EAA, BCAA) | 1.49 g | 1.19 g | +25% |
| Lysine (EAA) | 0.229 g | 0.983 g | -77% |
| Methionine (EAA) | 0.169 g | 0.202 g | -16% |
| Cystine (conditionally essential) | 0.127 g | 0.239 g | -47% |
| Phenylalanine (EAA) | 0.546 g | 0.941 g | -42% |
| Tyrosine (conditionally essential) | 0.321 g | 0.735 g | -56% |
| Valine (EAA, BCAA) | 0.561 g | 1.18 g | -52% |
| Arginine (conditionally essential) | 0.355 g | 1.11 g | -68% |
| Histidine (EAA) | 0.246 g | 0.339 g | -27% |
| Alanine | 1.03 g | 0.904 g | +14% |
| Aspartic acid | 0.743 g | 1.95 g | -62% |
| Glutamic acid | 2.44 g | 2.95 g | -17% |
| Glycine (conditionally essential) | 0.346 g | 0.879 g | -61% |
| Proline (conditionally essential) | 0.852 g | 0.838 g | +2% |
| Serine | 0.462 g | 0.846 g | -45% |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 230 mg | |
| Theobromine | — | 2057 mg | |
| Proanthocyanidin dimers | 36.1 mg | 277 mg | -87% |
| Proanthocyanidin trimers | 46.2 mg | 196 mg | -76% |
| Proanthocyanidin 4-6mers | 228 mg | 419 mg | -46% |
| Proanthocyanidin 7-10mers | 294 mg | 925 mg | -68% |
| Proanthocyanidin polymers (>10mers) | 1346 mg | 2435 mg | -45% |
| Quercetin | — | 10.0 mg | |
| Flavonoids | |||
| (-)-Epicatechin | — | 196 mg | |
| (+)-Catechin | — | 64.8 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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