Apple vs. Cocoa Powder
Nutrition comparison of Apple and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and cocoa powder:
- Both cocoa powder and apple are high in dietary fiber.
- Cocoa powder has 4.9 times less sugar than apple.
- Cocoa powder has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cocoa powder is an excellent source of calcium, iron, potassium and protein.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) 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 apple has 77% less calories than cocoa powder - cocoa powder has 228 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, much heavier in carbs and much lighter in fat compared to cocoa powder per calorie. Apple has a macronutrient ratio of 2:96:3 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Cocoa Powder | |
|---|---|---|
| Protein | 2% | 19% |
| Carbohydrates | 96% | 54% |
| Fat | 3% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and apple has 76% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both cocoa powder and apple are high in dietary fiber. Cocoa powder has 14 times more dietary fiber than apple - cocoa powder has 37g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Cocoa powder has 4.9 times less sugar than apple - cocoa powder has 1.8g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Cocoa powder is an excellent source of protein and it has 74 times more protein than apple - cocoa powder has 19.6g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and apple has 100% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Apple has more Vitamin C than cocoa powder - apple has 4.6mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Apple and cocoa powder contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and apple contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Cocoa powder and apple contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Cocoa powder has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apple | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.017 MG | 0.078 MG |
| Riboflavin | 0.026 MG | 0.241 MG |
| Niacin | 0.091 MG | 2.185 MG |
| Pantothenic acid | 0.061 MG | 0.254 MG |
| Vitamin B6 | 0.041 MG | 0.118 MG |
| Folate | 3 UG | 32 UG |
Minerals
calcium
Cocoa powder is an excellent source of calcium and it has 20 times more calcium than apple - cocoa powder has 128mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 114 times more iron than apple - cocoa powder has 13.9mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Cocoa powder is an excellent source of potassium and it has 13 times more potassium than apple - cocoa powder has 1524mg of potassium per 100 grams and apple has 107mg 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,
| Apple | Cocoa Powder | |
|---|---|---|
| luteolin | 0.12 mg | ~ |
| kaempferol | 0.14 mg | ~ |
| Quercetin | 4.01 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 apple and cocoa powder contain significant amounts of lutein + zeaxanthin.
| Apple | Cocoa Powder | |
|---|---|---|
| beta-carotene | 27 UG | ~ |
| lutein + zeaxanthin | 29 UG | 38 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cocoa powder has more linoleic acid than apple per 100 grams.
| Apple | Cocoa Powder | |
|---|---|---|
| linoleic acid | 0.043 G | 0.44 G |
| Total | 0.043 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Apple 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 apple contain more calories in 100 grams?Cocoa powder is high in calories and apple has 80% less calories than cocoa powder - cocoa powder has 228 calories in 100g and apple has 52 calories.
Does cocoa powder or apple have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and apple has 80% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and apple has 13.8g of carbohydrates.
Does cocoa powder or apple contain more calcium?
Cocoa powder is a rich source of calcium and it has 20 times more calcium than apple - cocoa powder has 128mg of calcium in 100 grams and apple has 6mg of calcium.
Does cocoa powder or apple contain more iron?
Cocoa powder is an abundant source of iron and it has 114 times more iron than apple - cocoa powder has 13.9mg of iron in 100 grams and apple has 0.12mg of iron.
Does cocoa powder or apple contain more potassium?
Cocoa powder is a rich source of potassium and it has 13 times more potassium than apple - cocoa powder has 1524mg of potassium in 100 grams and apple has 107mg of potassium.