Bittersweet Chocolate vs. Cocoa Powder
Nutrition comparison of Bittersweet Chocolate and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bittersweet chocolate
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bittersweet chocolate and cocoa powder:
- Both bittersweet chocolate and cocoa powder are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Cocoa powder has more riboflavin and Vitamin B6.
USDA sources for nutritional information: Bittersweet Chocolate (Baking chocolate, unsweetened, squares) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bittersweet chocolate and cocoa powder are high in calories. Bittersweet chocolate has 182% more calories than cocoa powder - bittersweet chocolate has 642 calories per 100 grams and cocoa powder has 228 calories.
For macronutrient ratios, bittersweet chocolate is lighter in protein, much lighter in carbs and much heavier in fat compared to cocoa powder per calorie. Bittersweet chocolate has a macronutrient ratio of 9:18:73 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bittersweet Chocolate | Cocoa Powder | |
|---|---|---|
| Protein | 9% | 19% |
| Carbohydrates | 18% | 54% |
| Fat | 73% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and bittersweet chocolate has 51% less carbohydrates than cocoa powder - bittersweet chocolate has 28.4g of total carbs per 100 grams and cocoa powder has 57.9g of carbohydrates.
dietary fiber
Both bittersweet chocolate and cocoa powder are high in dietary fiber. Cocoa powder has 123% more dietary fiber than bittersweet chocolate - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and cocoa powder has 37g of dietary fiber.
sugar
Bittersweet chocolate and cocoa powder contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and cocoa powder has 1.8g of sugar.
Protein
protein
Both bittersweet chocolate and cocoa powder are high in protein. Cocoa powder has 37% more protein than bittersweet chocolate - bittersweet chocolate has 14.3g of protein per 100 grams and cocoa powder has 19.6g of protein.
Fat
saturated fat
Both bittersweet chocolate and cocoa powder are high in saturated fat. Bittersweet chocolate has 300% more saturated fat than cocoa powder - bittersweet chocolate has 32.3g of saturated fat per 100 grams and cocoa powder has 8.1g of saturated fat.
cholesterol
Both bittersweet chocolate and cocoa powder are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and cocoa powder does not contain significant amounts.
Vitamins
Vitamin E
Bittersweet chocolate and cocoa powder contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and cocoa powder has 0.1mg of Vitamin E.
Vitamin K
Bittersweet chocolate and cocoa powder contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and cocoa powder has 2.5ug of Vitamin K.
The B Vitamins
Cocoa powder has more riboflavin and Vitamin B6. Both bittersweet chocolate and cocoa powder contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Bittersweet Chocolate | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.147 MG | 0.078 MG |
| Riboflavin | 0.1 MG | 0.241 MG |
| Niacin | 1.355 MG | 2.185 MG |
| Pantothenic acid | 0.168 MG | 0.254 MG |
| Vitamin B6 | 0.027 MG | 0.118 MG |
| Folate | 28 UG | 32 UG |
Minerals
calcium
Both bittersweet chocolate and cocoa powder are high in calcium. Cocoa powder has 27% more calcium than bittersweet chocolate - bittersweet chocolate has 101mg of calcium per 100 grams and cocoa powder has 128mg of calcium.
iron
Both bittersweet chocolate and cocoa powder are high in iron. Bittersweet chocolate has 26% more iron than cocoa powder - bittersweet chocolate has 17.4mg of iron per 100 grams and cocoa powder has 13.9mg of iron.
potassium
Both bittersweet chocolate and cocoa powder are high in potassium. Cocoa powder has 84% more potassium than bittersweet chocolate - bittersweet chocolate has 830mg of potassium per 100 grams and cocoa powder has 1524mg 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, both bittersweet chocolate and cocoa powder contain significant amounts of lutein + zeaxanthin.
| Bittersweet Chocolate | Cocoa Powder | |
|---|---|---|
| lutein + zeaxanthin | 38 UG | 38 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, bittersweet chocolate has more linoleic acid than cocoa powder per 100 grams.
| Bittersweet Chocolate | Cocoa Powder | |
|---|---|---|
| other omega 6 | 0.553 G | ~ |
| linoleic acid | 1.435 G | 0.44 G |
| Total | 1.988 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: Bittersweet Chocolate (Baking chocolate, unsweetened, squares) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Bittersweet Chocolate 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 bittersweet chocolate or cocoa powder contain more calories in 100 grams?Both bittersweet chocolate and cocoa powder are high in calories. Bittersweet chocolate has 180% more calories than cocoa powder - bittersweet chocolate has 642 calories in 100g and cocoa powder has 228 calories.
Does bittersweet chocolate or cocoa powder have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and bittersweet chocolate has 50% fewer carbohydrates than cocoa powder - bittersweet chocolate has 28.4g of carbs for 100g and cocoa powder has 57.9g of carbohydrates.
Does bittersweet chocolate or cocoa powder contain more calcium?
Both bittersweet chocolate and cocoa powder are high in calcium. Cocoa powder has 30% more calcium than bittersweet chocolate - bittersweet chocolate has 101mg of calcium in 100 grams and cocoa powder has 128mg of calcium.
Does bittersweet chocolate or cocoa powder contain more iron?
Both bittersweet chocolate and cocoa powder are high in iron. Bittersweet chocolate has 30% more iron than cocoa powder - bittersweet chocolate has 17.4mg of iron in 100 grams and cocoa powder has 13.9mg of iron.
Does bittersweet chocolate or cocoa powder contain more potassium?
Both bittersweet chocolate and cocoa powder are high in potassium. Cocoa powder has 80% more potassium than bittersweet chocolate - bittersweet chocolate has 830mg of potassium in 100 grams and cocoa powder has 1524mg of potassium.