Lemon vs. Cocoa Powder
Nutrition comparison of Lemon and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
lemon
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lemon and cocoa powder:
- Both lemon and cocoa powder are high in dietary fiber.
- Cocoa powder has more riboflavin, niacin and folate.
- Cocoa powder is an excellent source of calcium, iron, potassium and protein.
- Lemon is an excellent source of Vitamin C.
USDA sources for nutritional information: Lemon (Lemons, raw, without peel) 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 lemon has 87% less calories than cocoa powder - lemon has 29 calories per 100 grams and cocoa powder has 228 calories.
For macronutrient ratios, lemon is lighter in protein, much heavier in carbs and much lighter in fat compared to cocoa powder per calorie. Lemon has a macronutrient ratio of 10:84:6 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lemon | Cocoa Powder | |
|---|---|---|
| Protein | 10% | 19% |
| Carbohydrates | 84% | 54% |
| Fat | 6% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and lemon has 84% less carbohydrates than cocoa powder - lemon has 9.3g of total carbs per 100 grams and cocoa powder has 57.9g of carbohydrates.
dietary fiber
Both lemon and cocoa powder are high in dietary fiber. Cocoa powder has 12 times more dietary fiber than lemon - lemon has 2.8g of dietary fiber per 100 grams and cocoa powder has 37g of dietary fiber.
sugar
Lemon and cocoa powder contain similar amounts of sugar - lemon has 2.5g 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 16 times more protein than lemon - lemon has 1.1g of protein per 100 grams and cocoa powder has 19.6g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and lemon has 100% less saturated fat than cocoa powder - lemon has 0.04g of saturated fat per 100 grams and cocoa powder has 8.1g of saturated fat.
Vitamins
Vitamin C
Lemon is an excellent source of Vitamin C and it has more Vitamin C than cocoa powder - lemon has 53mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Lemon and cocoa powder contain similar amounts of Vitamin A - lemon has 1ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Lemon and cocoa powder contain similar amounts of Vitamin E - lemon has 0.15mg of Vitamin E per 100 grams and cocoa powder has 0.1mg of Vitamin E.
Vitamin K
Cocoa powder and lemon contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and lemon does not contain significant amounts.
The B Vitamins
Cocoa powder has more riboflavin, niacin and folate. Both lemon and cocoa powder contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Lemon | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.04 MG | 0.078 MG |
| Riboflavin | 0.02 MG | 0.241 MG |
| Niacin | 0.1 MG | 2.185 MG |
| Pantothenic acid | 0.19 MG | 0.254 MG |
| Vitamin B6 | 0.08 MG | 0.118 MG |
| Folate | 11 UG | 32 UG |
Minerals
calcium
Cocoa powder is an excellent source of calcium and it has 392% more calcium than lemon - lemon has 26mg of calcium per 100 grams and cocoa powder has 128mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 22 times more iron than lemon - lemon has 0.6mg of iron per 100 grams and cocoa powder has 13.9mg of iron.
potassium
Cocoa powder is an excellent source of potassium and it has 10 times more potassium than lemon - lemon has 138mg 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, lemon has more luteolin and myricetin than cocoa powder per 100 grams, however, cocoa powder contains more quercetin than lemon per 100 grams.
| Lemon | Cocoa Powder | |
|---|---|---|
| luteolin | 1.9 mg | ~ |
| kaempferol | 0.03 mg | ~ |
| myricetin | 0.5 mg | ~ |
| Quercetin | 1.14 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,
| Lemon | Cocoa Powder | |
|---|---|---|
| beta-carotene | 3 UG | ~ |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 11 UG | 38 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cocoa powder has more linoleic acid than lemon per 100 grams.
| Lemon | Cocoa Powder | |
|---|---|---|
| linoleic acid | 0.063 G | 0.44 G |
| Total | 0.063 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: Lemon (Lemons, raw, without peel) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Lemon 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 lemon or cocoa powder contain more calories in 100 grams?Cocoa powder is high in calories and lemon has 90% less calories than cocoa powder - lemon has 29 calories in 100g and cocoa powder has 228 calories.
Does lemon or cocoa powder have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and lemon has 80% fewer carbohydrates than cocoa powder - lemon has 9.3g of carbs for 100g and cocoa powder has 57.9g of carbohydrates.
Does lemon or cocoa powder contain more calcium?
Cocoa powder is a rich source of calcium and it has 390% more calcium than lemon - lemon has 26mg of calcium in 100 grams and cocoa powder has 128mg of calcium.
Does lemon or cocoa powder contain more iron?
Cocoa powder is an abundant source of iron and it has 22 times more iron than lemon - lemon has 0.6mg of iron in 100 grams and cocoa powder has 13.9mg of iron.
Does lemon or cocoa powder contain more potassium?
Cocoa powder is a rich source of potassium and it has 10 times more potassium than lemon - lemon has 138mg of potassium in 100 grams and cocoa powder has 1524mg of potassium.