Cocoa Powder vs. Carrots
Nutrition comparison of Cocoa Powder and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cocoa powder
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cocoa powder and carrots:
- Both cocoa powder and carrots are high in dietary fiber and potassium.
- Carrot is an excellent source of Vitamin A.
- Cocoa powder has more riboflavin and niacin.
- Cocoa powder is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Cocoa Powder (Cocoa, dry powder, unsweetened) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cocoa powder is high in calories and carrot has 82% less calories than cocoa powder - cocoa powder has 228 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, cocoa powder is heavier in protein, much lighter in carbs and much heavier in fat compared to carrots per calorie. Cocoa powder has a macronutrient ratio of 18:53:29 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cocoa Powder | Carrots | |
|---|---|---|
| Protein | 18% | 9% |
| Carbohydrates | 53% | 87% |
| Fat | 29% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and carrot has 83% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
dietary fiber
Both cocoa powder and carrots are high in dietary fiber. Cocoa powder has 12 times more dietary fiber than carrot - cocoa powder has 37g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Cocoa powder and carrots contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Cocoa powder is an excellent source of protein and it has 20 times more protein than carrot - cocoa powder has 19.6g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and carrot has 100% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Carrot has more Vitamin C than cocoa powder - carrot has 5.9mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Carrot is an excellent source of Vitamin A and it has more Vitamin A than cocoa powder - carrot has 835ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and carrots contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Cocoa powder and carrots contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Cocoa powder has more riboflavin and niacin. Both cocoa powder and carrots contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Cocoa Powder | Carrots | |
|---|---|---|
| Thiamin | 0.078 MG | 0.066 MG |
| Riboflavin | 0.241 MG | 0.058 MG |
| Niacin | 2.185 MG | 0.983 MG |
| Pantothenic acid | 0.254 MG | 0.273 MG |
| Vitamin B6 | 0.118 MG | 0.138 MG |
| Folate | 32 UG | 19 UG |
Minerals
calcium
Cocoa powder is an excellent source of calcium and it has 288% more calcium than carrot - cocoa powder has 128mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 45 times more iron than carrot - cocoa powder has 13.9mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Both cocoa powder and carrots are high in potassium. Cocoa powder has 376% more potassium than carrot - cocoa powder has 1524mg of potassium per 100 grams and carrot has 320mg 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 carrot per 100 grams, however, carrot contains more kaempferol than cocoa powder per 100 grams.
| Cocoa Powder | Carrots | |
|---|---|---|
| Quercetin | 10.0 mg | 0.21 mg |
| luteolin | ~ | 0.11 mg |
| kaempferol | ~ | 0.24 mg |
| myricetin | ~ | 0.04 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 | Carrots | |
|---|---|---|
| lutein + zeaxanthin | 38 UG | 256 UG |
| beta-carotene | ~ | 8285 UG |
| alpha-carotene | ~ | 3477 UG |
| lycopene | ~ | 1 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cocoa powder has more linoleic acid than carrot per 100 grams.
| Cocoa Powder | Carrots | |
|---|---|---|
| linoleic acid | 0.44 G | 0.1 G |
| Total | 0.44 G | 0.1 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 Carrots (Carrots, raw) .
Cocoa Powder g
()
|
Daily Values (%) |
Carrots 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 carrots contain more calories in 100 grams?Cocoa powder is high in calories and carrot has 80% less calories than cocoa powder - cocoa powder has 228 calories in 100g and carrot has 41 calories.
Does cocoa powder or carrots have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and carrot has 80% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and carrot has 9.6g of carbohydrates.
Does cocoa powder or carrots contain more calcium?
Cocoa powder is a rich source of calcium and it has 290% more calcium than carrot - cocoa powder has 128mg of calcium in 100 grams and carrot has 33mg of calcium.
Does cocoa powder or carrots contain more iron?
Cocoa powder is an abundant source of iron and it has 45 times more iron than carrot - cocoa powder has 13.9mg of iron in 100 grams and carrot has 0.3mg of iron.
Does cocoa powder or carrots contain more potassium?
Both cocoa powder and carrots are high in potassium. Cocoa powder has 380% more potassium than carrot - cocoa powder has 1524mg of potassium in 100 grams and carrot has 320mg of potassium.