Lentils vs. Cocoa Powder
Nutrition comparison of Cooked Lentils and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and cocoa powder:
- Both cocoa powder and lentils are high in calories, dietary fiber, iron, potassium and protein.
- Cocoa powder is an excellent source of calcium.
- Lentil has more thiamin, pantothenic acid and folate, however, cocoa powder contains more riboflavin.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cocoa powder and lentils are high in calories. Cocoa powder has 97% more calories than lentil - cocoa powder has 228 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is heavier in protein, heavier in carbs and much lighter in fat compared to cocoa powder per calorie. Lentils has a macronutrient ratio of 31:69:0 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Cocoa Powder | |
|---|---|---|
| Protein | 31% | 19% |
| Carbohydrates | 69% | 54% |
| Fat | ~ | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and lentil has 65% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both cocoa powder and lentils are high in dietary fiber. Cocoa powder has 368% more dietary fiber than lentil - cocoa powder has 37g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Cocoa powder and lentils contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Both cocoa powder and lentils are high in protein. Cocoa powder has 117% more protein than lentil - cocoa powder has 19.6g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and lentil has 99% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Lentil has more Vitamin C than cocoa powder - lentil has 1.5mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Lentils and cocoa powder contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and lentils contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Cocoa powder and lentils contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, pantothenic acid and folate, however, cocoa powder contains more riboflavin. Both lentils and cocoa powder contain significant amounts of niacin and Vitamin B6.
| Lentils | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.169 MG | 0.078 MG |
| Riboflavin | 0.073 MG | 0.241 MG |
| Niacin | 1.06 MG | 2.185 MG |
| Pantothenic acid | 0.638 MG | 0.254 MG |
| Vitamin B6 | 0.178 MG | 0.118 MG |
| Folate | 181 UG | 32 UG |
Minerals
calcium
Cocoa powder is an excellent source of calcium and it has 574% more calcium than lentil - cocoa powder has 128mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both cocoa powder and lentils are high in iron. Cocoa powder has 316% more iron than lentil - cocoa powder has 13.9mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both cocoa powder and lentils are high in potassium. Cocoa powder has 313% more potassium than lentil - cocoa powder has 1524mg of potassium per 100 grams and lentil has 369mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cocoa powder has more linoleic acid than lentil per 100 grams.
| Lentils | Cocoa Powder | |
|---|---|---|
| linoleic acid | 0.137 G | 0.44 G |
| Total | 0.137 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: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Cooked Lentils g
()
|
Daily Values (%) |
Cocoa Powder 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 % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
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% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| 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% |
|
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% |
|
UG % | |
| MG % |
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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 lentils contain more calories in 100 grams?Both cocoa powder and lentils are high in calories. Cocoa powder has 100% more calories than lentil - cocoa powder has 228 calories in 100g and lentil has 116 calories.
Is cocoa powder or lentils better for protein?
Both cocoa powder and lentils are high in protein. Cocoa powder has 120% more protein than lentil - cocoa powder has 19.6g of protein per 100 grams and lentil has 9g of protein.
Does cocoa powder or lentils have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and lentil has 70% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does cocoa powder or lentils contain more calcium?
Cocoa powder is a rich source of calcium and it has 570% more calcium than lentil - cocoa powder has 128mg of calcium in 100 grams and lentil has 19mg of calcium.
Does cocoa powder or lentils contain more iron?
Both cocoa powder and lentils are high in iron. Cocoa powder has 320% more iron than lentil - cocoa powder has 13.9mg of iron in 100 grams and lentil has 3.3mg of iron.
Does cocoa powder or lentils contain more potassium?
Both cocoa powder and lentils are high in potassium. Cocoa powder has 310% more potassium than lentil - cocoa powder has 1524mg of potassium in 100 grams and lentil has 369mg of potassium.