Avocado vs. Cocoa Powder
Nutrition comparison of Avocado and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and cocoa powder:
- Both cocoa powder and avocado are high in calories, dietary fiber and potassium.
- Avocado has more pantothenic acid, Vitamin B6 and folate.
- Avocado has signficantly more Vitamin C than cocoa powder.
- Cocoa powder is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cocoa powder and avocado are high in calories. Cocoa powder has 37% more calories than avocado - cocoa powder has 228 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is lighter in protein, much lighter in carbs and much heavier in fat compared to cocoa powder per calorie. Avocado has a macronutrient ratio of 4:19:77 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Cocoa Powder | |
|---|---|---|
| Protein | 4% | 19% |
| Carbohydrates | 19% | 54% |
| Fat | 77% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and avocado has 85% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both cocoa powder and avocado are high in dietary fiber. Cocoa powder has 444% more dietary fiber than avocado - cocoa powder has 37g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Cocoa powder and avocado contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Cocoa powder is an excellent source of protein and it has 900% more protein than avocado - cocoa powder has 19.6g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and avocado has 74% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than cocoa powder - avocado has 8.8mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Avocado has more Vitamin A than cocoa powder - avocado has 7ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Avocado has 18 times more Vitamin E than cocoa powder - cocoa powder has 0.1mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Cocoa powder and avocado contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more pantothenic acid, Vitamin B6 and folate. Both avocado and cocoa powder contain significant amounts of thiamin, riboflavin and niacin.
| Avocado | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.075 MG | 0.078 MG |
| Riboflavin | 0.143 MG | 0.241 MG |
| Niacin | 1.912 MG | 2.185 MG |
| Pantothenic acid | 1.463 MG | 0.254 MG |
| Vitamin B6 | 0.287 MG | 0.118 MG |
| Folate | 89 UG | 32 UG |
Minerals
calcium
Cocoa powder is an excellent source of calcium and it has 885% more calcium than avocado - cocoa powder has 128mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 21 times more iron than avocado - cocoa powder has 13.9mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both cocoa powder and avocado are high in potassium. Cocoa powder has 201% more potassium than avocado - cocoa powder has 1524mg of potassium per 100 grams and avocado has 507mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Avocado | Cocoa Powder | |
|---|---|---|
| beta-carotene | 63 UG | ~ |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 38 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than cocoa powder per 100 grams.
| Avocado | Cocoa Powder | |
|---|---|---|
| linoleic acid | 1.674 G | 0.44 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.44 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Avocado (Avocados, raw, California) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Avocado 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 avocado contain more calories in 100 grams?Both cocoa powder and avocado are high in calories. Cocoa powder has 40% more calories than avocado - cocoa powder has 228 calories in 100g and avocado has 167 calories.
Does cocoa powder or avocado have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and avocado has 90% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does cocoa powder or avocado contain more calcium?
Cocoa powder is a rich source of calcium and it has 890% more calcium than avocado - cocoa powder has 128mg of calcium in 100 grams and avocado has 13mg of calcium.
Does cocoa powder or avocado contain more iron?
Cocoa powder is an abundant source of iron and it has 21 times more iron than avocado - cocoa powder has 13.9mg of iron in 100 grams and avocado has 0.61mg of iron.
Does cocoa powder or avocado contain more potassium?
Both cocoa powder and avocado are high in potassium. Cocoa powder has 200% more potassium than avocado - cocoa powder has 1524mg of potassium in 100 grams and avocado has 507mg of potassium.