Banana vs. Cocoa Powder
Nutrition comparison of Banana and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and cocoa powder:
- Both cocoa powder and banana are high in dietary fiber and potassium.
- Banana has signficantly more Vitamin C than cocoa powder.
- Cocoa powder has 5.9 times less sugar than banana.
- Cocoa powder has more thiamin, riboflavin and niacin, however, banana contains more Vitamin B6.
- Cocoa powder is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Banana (Bananas, raw) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cocoa powder is high in calories and banana has 61% less calories than cocoa powder - cocoa powder has 228 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is lighter in protein, much heavier in carbs and much lighter in fat compared to cocoa powder per calorie. Banana has a macronutrient ratio of 5:93:3 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Cocoa Powder | |
|---|---|---|
| Protein | 5% | 19% |
| Carbohydrates | 93% | 54% |
| Fat | 3% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and banana has 61% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both cocoa powder and banana are high in dietary fiber. Cocoa powder has 13 times more dietary fiber than banana - cocoa powder has 37g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Cocoa powder has 5.9 times less sugar than banana - cocoa powder has 1.8g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Cocoa powder is an excellent source of protein and it has 16 times more protein than banana - cocoa powder has 19.6g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and banana has 99% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than cocoa powder - banana has 8.7mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Banana and cocoa powder contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and banana contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Cocoa powder and banana contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Cocoa powder has more thiamin, riboflavin and niacin, however, banana contains more Vitamin B6. Both banana and cocoa powder contain significant amounts of pantothenic acid and folate.
| Banana | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.031 MG | 0.078 MG |
| Riboflavin | 0.073 MG | 0.241 MG |
| Niacin | 0.665 MG | 2.185 MG |
| Pantothenic acid | 0.334 MG | 0.254 MG |
| Vitamin B6 | 0.367 MG | 0.118 MG |
| Folate | 20 UG | 32 UG |
Minerals
calcium
Cocoa powder is an excellent source of calcium and it has 24 times more calcium than banana - cocoa powder has 128mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 52 times more iron than banana - cocoa powder has 13.9mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both cocoa powder and banana are high in potassium. Cocoa powder has 326% more potassium than banana - cocoa powder has 1524mg of potassium per 100 grams and banana has 358mg 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,
| Banana | Cocoa Powder | |
|---|---|---|
| kaempferol | 0.11 mg | ~ |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.06 mg | 10.0 mg |
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, both banana and cocoa powder contain significant amounts of lutein + zeaxanthin.
| Banana | Cocoa Powder | |
|---|---|---|
| beta-carotene | 26 UG | ~ |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 22 UG | 38 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cocoa powder has more linoleic acid than banana per 100 grams.
| Banana | Cocoa Powder | |
|---|---|---|
| linoleic acid | 0.046 G | 0.44 G |
| Total | 0.046 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: Banana (Bananas, raw) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Banana 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 banana contain more calories in 100 grams?Cocoa powder is high in calories and banana has 60% less calories than cocoa powder - cocoa powder has 228 calories in 100g and banana has 89 calories.
Does cocoa powder or banana have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and banana has 60% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and banana has 22.8g of carbohydrates.
Does cocoa powder or banana contain more calcium?
Cocoa powder is a rich source of calcium and it has 24 times more calcium than banana - cocoa powder has 128mg of calcium in 100 grams and banana has 5mg of calcium.
Does cocoa powder or banana contain more iron?
Cocoa powder is an abundant source of iron and it has 52 times more iron than banana - cocoa powder has 13.9mg of iron in 100 grams and banana has 0.26mg of iron.
Does cocoa powder or banana contain more potassium?
Both cocoa powder and banana are high in potassium. Cocoa powder has 330% more potassium than banana - cocoa powder has 1524mg of potassium in 100 grams and banana has 358mg of potassium.