Almonds vs. Cocoa Powder
Nutrition comparison of Almonds and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and cocoa powder:
- Both cocoa powder and almonds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Almond has more thiamin and riboflavin.
- Almond is an excellent source of Vitamin E.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cocoa powder and almonds are high in calories. Almond has 154% more calories than cocoa powder - cocoa powder has 228 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is lighter in protein, much lighter in carbs and much heavier in fat compared to cocoa powder per calorie. Almonds has a macronutrient ratio of 14:14:72 and for cocoa powder, 18:54:29 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Cocoa Powder | |
|---|---|---|
| Protein | 14% | 18% |
| Carbohydrates | 14% | 54% |
| Fat | 72% | 29% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and almond has 63% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both cocoa powder and almonds are high in dietary fiber. Cocoa powder has 196% more dietary fiber than almond - cocoa powder has 37g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Cocoa powder and almonds contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Both cocoa powder and almonds are high in protein. Cocoa powder is very similar to cocoa powder for protein - cocoa powder has 19.6g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and almond has 53% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and cocoa powder are low in trans fat - almond has 0.02g of trans fat per 100 grams and cocoa powder does not contain significant amounts.
Vitamins
Vitamin A
Almonds and cocoa powder contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 255 times more Vitamin E than cocoa powder - cocoa powder has 0.1mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Cocoa powder and almonds contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin and riboflavin. Both almonds and cocoa powder contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Almonds | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.205 MG | 0.078 MG |
| Riboflavin | 1.138 MG | 0.241 MG |
| Niacin | 3.618 MG | 2.185 MG |
| Pantothenic acid | 0.471 MG | 0.254 MG |
| Vitamin B6 | 0.137 MG | 0.118 MG |
| Folate | 44 UG | 32 UG |
Minerals
calcium
Both cocoa powder and almonds are high in calcium. Almond has 110% more calcium than cocoa powder - cocoa powder has 128mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Both cocoa powder and almonds are high in iron. Cocoa powder has 274% more iron than almond - cocoa powder has 13.9mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both cocoa powder and almonds are high in potassium. Cocoa powder has 108% more potassium than almond - cocoa powder has 1524mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, almond has more isorhamnetin and kaempferol than cocoa powder per 100 grams, however, cocoa powder contains more quercetin than almond per 100 grams.
| Almonds | Cocoa Powder | |
|---|---|---|
| isorhamnetin | 2.64 mg | ~ |
| kaempferol | 0.39 mg | ~ |
| Quercetin | 0.36 mg | 10.0 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than cocoa powder per 100 grams.
| Almonds | Cocoa Powder | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.44 G |
| Total | 12.326 G | 0.44 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Almonds or Cocoa Powder .
Note: The specific food items compared are: Almonds (Nuts, almonds) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Almonds g
()
|
Daily Values (%) |
Cocoa Powder g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cocoa powder or almonds contain more calories in 100 grams?Both cocoa powder and almonds are high in calories. Almond has 150% more calories than cocoa powder - cocoa powder has 228 calories in 100g and almond has 579 calories.
Does cocoa powder or almonds have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and almond has 60% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and almond has 21.6g of carbohydrates.
Does cocoa powder or almonds contain more calcium?
Both cocoa powder and almonds are high in calcium. Almond has 110% more calcium than cocoa powder - cocoa powder has 128mg of calcium in 100 grams and almond has 269mg of calcium.
Does cocoa powder or almonds contain more iron?
Both cocoa powder and almonds are high in iron. Cocoa powder has 270% more iron than almond - cocoa powder has 13.9mg of iron in 100 grams and almond has 3.7mg of iron.
Does cocoa powder or almonds contain more potassium?
Both cocoa powder and almonds are high in potassium. Cocoa powder has 110% more potassium than almond - cocoa powder has 1524mg of potassium in 100 grams and almond has 733mg of potassium.