Cocoa Powder vs. Beets
Nutrition comparison of Cocoa Powder and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cocoa powder
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cocoa powder and beets:
- Both beets and cocoa powder are high in dietary fiber and potassium.
- Cocoa powder has 74% less sugar than beet.
- Cocoa powder has more thiamin, riboflavin and niacin, however, beet contains more folate.
- Cocoa powder is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Cocoa Powder (Cocoa, dry powder, unsweetened) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cocoa powder is high in calories and beet has 81% less calories than cocoa powder - beet has 43 calories per 100 grams and cocoa powder has 228 calories.
For macronutrient ratios, cocoa powder is heavier in protein, much lighter in carbs and much heavier in fat compared to beets per calorie. Cocoa powder has a macronutrient ratio of 18:54:29 and for beets, 14:82:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cocoa Powder | Beets | |
|---|---|---|
| Protein | 18% | 14% |
| Carbohydrates | 54% | 82% |
| Fat | 29% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and beet has 83% less carbohydrates than cocoa powder - beet has 9.6g of total carbs per 100 grams and cocoa powder has 57.9g of carbohydrates.
dietary fiber
Both beets and cocoa powder are high in dietary fiber. Cocoa powder has 12 times more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and cocoa powder has 37g of dietary fiber.
sugar
Cocoa powder has 74% less sugar than beet - beet has 6.8g of sugar per 100 grams and cocoa powder has 1.8g of sugar.
Protein
protein
Cocoa powder is an excellent source of protein and it has 11 times more protein than beet - beet has 1.6g of protein per 100 grams and cocoa powder has 19.6g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and beet has 100% less saturated fat than cocoa powder - beet has 0.03g of saturated fat per 100 grams and cocoa powder has 8.1g of saturated fat.
Vitamins
Vitamin C
Beet has more Vitamin C than cocoa powder - beet has 4.9mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Beets and cocoa powder contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Beets and cocoa powder contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and cocoa powder has 0.1mg of Vitamin E.
Vitamin K
Beets and cocoa powder contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and cocoa powder has 2.5ug of Vitamin K.
The B Vitamins
Cocoa powder has more thiamin, riboflavin and niacin, however, beet contains more folate. Both cocoa powder and beets contain significant amounts of pantothenic acid and Vitamin B6.
| Cocoa Powder | Beets | |
|---|---|---|
| Thiamin | 0.078 MG | 0.031 MG |
| Riboflavin | 0.241 MG | 0.04 MG |
| Niacin | 2.185 MG | 0.334 MG |
| Pantothenic acid | 0.254 MG | 0.155 MG |
| Vitamin B6 | 0.118 MG | 0.067 MG |
| Folate | 32 UG | 109 UG |
Minerals
calcium
Cocoa powder is an excellent source of calcium and it has 700% more calcium than beet - beet has 16mg of calcium per 100 grams and cocoa powder has 128mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 16 times more iron than beet - beet has 0.8mg of iron per 100 grams and cocoa powder has 13.9mg of iron.
potassium
Both beets and cocoa powder are high in potassium. Cocoa powder has 369% more potassium than beet - beet has 325mg of potassium per 100 grams and cocoa powder has 1524mg 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, cocoa powder has more quercetin than beet per 100 grams, however, beet contains more luteolin than cocoa powder per 100 grams.
| Cocoa Powder | Beets | |
|---|---|---|
| Quercetin | 10.0 mg | 0.13 mg |
| luteolin | ~ | 0.37 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cocoa powder has more linoleic acid than beet per 100 grams.
| Cocoa Powder | Beets | |
|---|---|---|
| linoleic acid | 0.44 G | 0.055 G |
| Total | 0.44 G | 0.055 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 Cocoa Powder or Beets .
Note: The specific food items compared are: Cocoa Powder (Cocoa, dry powder, unsweetened) and Beets (Beets, raw) .
Cocoa Powder g
()
|
Daily Values (%) |
Beets g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beets or cocoa powder contain more calories in 100 grams?Cocoa powder is high in calories and beet has 80% less calories than cocoa powder - beet has 43 calories in 100g and cocoa powder has 228 calories.
Does beets or cocoa powder have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and beet has 80% fewer carbohydrates than cocoa powder - beet has 9.6g of carbs for 100g and cocoa powder has 57.9g of carbohydrates.
Does beets or cocoa powder contain more calcium?
Cocoa powder is a rich source of calcium and it has 700% more calcium than beet - beet has 16mg of calcium in 100 grams and cocoa powder has 128mg of calcium.
Does beets or cocoa powder contain more iron?
Cocoa powder is an abundant source of iron and it has 16 times more iron than beet - beet has 0.8mg of iron in 100 grams and cocoa powder has 13.9mg of iron.
Does beets or cocoa powder contain more potassium?
Both beets and cocoa powder are high in potassium. Cocoa powder has 370% more potassium than beet - beet has 325mg of potassium in 100 grams and cocoa powder has 1524mg of potassium.