Coconut Milk vs. Cocoa Powder
Nutrition comparison of Coconut Milk and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and cocoa powder:
- Both cocoa powder and coconut milk are high in calcium.
- Cocoa powder has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Cocoa powder is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) 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 coconut milk has 86% less calories than cocoa powder - cocoa powder has 228 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is lighter in protein, lighter in carbs and much heavier in fat compared to cocoa powder per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for cocoa powder, 18:53:29 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Cocoa Powder | |
|---|---|---|
| Protein | 3% | 18% |
| Carbohydrates | 37% | 53% |
| Fat | 60% | 29% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and coconut milk has 95% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
dietary fiber
Cocoa powder is an excellent source of dietary fiber and it has more dietary fiber than coconut milk - cocoa powder has 37g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Cocoa powder and coconut milk contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Cocoa powder is an excellent source of protein and it has 92 times more protein than coconut milk - cocoa powder has 19.6g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and coconut milk has 74% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
Vitamins
Vitamin A
Coconut milk has more Vitamin A than cocoa powder - coconut milk has 63ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin D
Coconut milk has more Vitamin D than cocoa powder - coconut milk has 42iu of Vitamin D per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and coconut milk contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Cocoa powder and coconut milk contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Cocoa powder has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Cocoa Powder | |
|---|---|---|
| Thiamin | ~ | 0.078 MG |
| Riboflavin | ~ | 0.241 MG |
| Niacin | ~ | 2.185 MG |
| Pantothenic acid | ~ | 0.254 MG |
| Vitamin B6 | ~ | 0.118 MG |
| Folate | ~ | 32 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Both cocoa powder and coconut milk are high in calcium. Coconut milk has 47% more calcium than cocoa powder - cocoa powder has 128mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 45 times more iron than coconut milk - cocoa powder has 13.9mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Cocoa powder is an excellent source of potassium and it has 79 times more potassium than coconut milk - cocoa powder has 1524mg of potassium per 100 grams and coconut milk has 19mg of potassium.
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: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Coconut Milk 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 coconut milk contain more calories in 100 grams?Cocoa powder is high in calories and coconut milk has 90% less calories than cocoa powder - cocoa powder has 228 calories in 100g and coconut milk has 31 calories.
Does cocoa powder or coconut milk have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and coconut milk has 100% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and coconut milk has 2.9g of carbohydrates.
Does cocoa powder or coconut milk contain more calcium?
Both cocoa powder and coconut milk are high in calcium. Coconut milk has 50% more calcium than cocoa powder - cocoa powder has 128mg of calcium in 100 grams and coconut milk has 188mg of calcium.
Does cocoa powder or coconut milk contain more iron?
Cocoa powder is an abundant source of iron and it has 45 times more iron than coconut milk - cocoa powder has 13.9mg of iron in 100 grams and coconut milk has 0.3mg of iron.
Does cocoa powder or coconut milk contain more potassium?
Cocoa powder is a rich source of potassium and it has 79 times more potassium than coconut milk - cocoa powder has 1524mg of potassium in 100 grams and coconut milk has 19mg of potassium.