Cocoa Powder vs. Broccoli
Nutrition comparison of Cocoa Powder and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cocoa powder
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cocoa powder and broccoli:
- Both cocoa powder and broccoli are high in calcium, dietary fiber and potassium.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C.
- Cocoa powder has more niacin, however, broccoli contains more pantothenic acid.
- Cocoa powder is an excellent source of iron and protein.
USDA sources for nutritional information: Cocoa Powder (Cocoa, dry powder, unsweetened) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cocoa powder is high in calories and broccoli has 85% less calories than cocoa powder - cocoa powder has 228 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, cocoa powder is lighter in protein, lighter in carbs and much heavier in fat compared to broccoli per calorie. Cocoa powder has a macronutrient ratio of 18:53:29 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cocoa Powder | Broccoli | |
|---|---|---|
| Protein | 18% | 28% |
| Carbohydrates | 53% | 65% |
| Fat | 29% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and broccoli has 89% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both cocoa powder and broccoli are high in dietary fiber. Cocoa powder has 13 times more dietary fiber than broccoli - cocoa powder has 37g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Cocoa powder and broccoli contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Cocoa powder is an excellent source of protein and it has 595% more protein than broccoli - cocoa powder has 19.6g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and broccoli has 99% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than cocoa powder - broccoli has 89.2mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Broccoli has more Vitamin A than cocoa powder - broccoli has 31ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and broccoli contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 39 times more Vitamin K than cocoa powder - cocoa powder has 2.5ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Cocoa powder has more niacin, however, broccoli contains more pantothenic acid. Both cocoa powder and broccoli contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Cocoa Powder | Broccoli | |
|---|---|---|
| Thiamin | 0.078 MG | 0.071 MG |
| Riboflavin | 0.241 MG | 0.117 MG |
| Niacin | 2.185 MG | 0.639 MG |
| Pantothenic acid | 0.254 MG | 0.573 MG |
| Vitamin B6 | 0.118 MG | 0.175 MG |
| Folate | 32 UG | 63 UG |
Minerals
calcium
Both cocoa powder and broccoli are high in calcium. Cocoa powder has 172% more calcium than broccoli - cocoa powder has 128mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 17 times more iron than broccoli - cocoa powder has 13.9mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both cocoa powder and broccoli are high in potassium. Cocoa powder has 382% more potassium than broccoli - cocoa powder has 1524mg of potassium per 100 grams and broccoli has 316mg 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 broccoli per 100 grams, however, broccoli contains more luteolin and kaempferol than cocoa powder per 100 grams.
| Cocoa Powder | Broccoli | |
|---|---|---|
| Quercetin | 10.0 mg | 3.26 mg |
| luteolin | ~ | 0.8 mg |
| kaempferol | ~ | 7.84 mg |
| myricetin | ~ | 0.06 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,
| Cocoa Powder | Broccoli | |
|---|---|---|
| lutein + zeaxanthin | 38 UG | 1403 UG |
| beta-carotene | ~ | 361 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cocoa powder has more linoleic acid than broccoli per 100 grams.
| Cocoa Powder | Broccoli | |
|---|---|---|
| linoleic acid | 0.44 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.44 G | 0.055 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: Cocoa Powder (Cocoa, dry powder, unsweetened) and Broccoli (Broccoli, raw) .
Cocoa Powder g
()
|
Daily Values (%) |
Broccoli 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 broccoli contain more calories in 100 grams?Cocoa powder is high in calories and broccoli has 90% less calories than cocoa powder - cocoa powder has 228 calories in 100g and broccoli has 34 calories.
Does cocoa powder or broccoli have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and broccoli has 90% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does cocoa powder or broccoli contain more calcium?
Both cocoa powder and broccoli are high in calcium. Cocoa powder has 170% more calcium than broccoli - cocoa powder has 128mg of calcium in 100 grams and broccoli has 47mg of calcium.
Does cocoa powder or broccoli contain more iron?
Cocoa powder is an abundant source of iron and it has 17 times more iron than broccoli - cocoa powder has 13.9mg of iron in 100 grams and broccoli has 0.73mg of iron.
Does cocoa powder or broccoli contain more potassium?
Both cocoa powder and broccoli are high in potassium. Cocoa powder has 380% more potassium than broccoli - cocoa powder has 1524mg of potassium in 100 grams and broccoli has 316mg of potassium.