Oat Milk vs. Cocoa Powder
Nutrition comparison of Oat 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
oat milk
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oat milk and cocoa powder:
- Both cocoa powder and oat milk are high in calcium.
- Cocoa powder has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, oat milk contains more Vitamin B12.
- Cocoa powder is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Oat Milk (VANILLA OAT OATMILK, VANILLA) 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 oat milk has 83% less calories than cocoa powder - cocoa powder has 228 calories per 100 grams and oat milk has 38 calories.
For macronutrient ratios, oat milk is lighter in protein, heavier in carbs and lighter in fat compared to cocoa powder per calorie. Oat milk has a macronutrient ratio of 13:73:14 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oat Milk | Cocoa Powder | |
|---|---|---|
| Protein | 13% | 19% |
| Carbohydrates | 73% | 54% |
| Fat | 14% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and oat milk has 88% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and oat milk has 7.1g of carbohydrates.
dietary fiber
Cocoa powder is an excellent source of dietary fiber and it has 45 times more dietary fiber than oat milk - cocoa powder has 37g of dietary fiber per 100 grams and oat milk has 0.8g of dietary fiber.
sugar
Cocoa powder and oat milk contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and oat milk has 2.1g of sugar.
Protein
protein
Cocoa powder is an excellent source of protein and it has 14 times more protein than oat milk - cocoa powder has 19.6g of protein per 100 grams and oat milk has 1.3g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and oat milk has less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and oat milk does not contain significant amounts.
Vitamins
Vitamin A
Oat milk has more Vitamin A than cocoa powder - oat milk has 37.5ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin D
Oat milk has more Vitamin D than cocoa powder - oat milk has 33iu of Vitamin D per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and oat milk contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and oat milk does not contain significant amounts.
Vitamin K
Cocoa powder and oat milk contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and oat milk does not contain significant amounts.
The B Vitamins
Cocoa powder has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, oat milk contains more Vitamin B12. Both oat milk and cocoa powder contain significant amounts of riboflavin.
| Oat Milk | Cocoa Powder | |
|---|---|---|
| Thiamin | ~ | 0.078 MG |
| Riboflavin | 0.142 MG | 0.241 MG |
| Niacin | ~ | 2.185 MG |
| Pantothenic acid | ~ | 0.254 MG |
| Vitamin B6 | ~ | 0.118 MG |
| Folate | ~ | 32 UG |
| Vitamin B12 | 0.38 UG | ~ |
Minerals
calcium
Both cocoa powder and oat milk are high in calcium. Cocoa powder is very similar to oat milk for calcium - cocoa powder has 128mg of calcium per 100 grams and oat milk has 125mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 45 times more iron than oat milk - cocoa powder has 13.9mg of iron per 100 grams and oat milk has 0.3mg of iron.
potassium
Cocoa powder is an excellent source of potassium and it has 42 times more potassium than oat milk - cocoa powder has 1524mg of potassium per 100 grams and oat milk has 35mg 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: Oat Milk (VANILLA OAT OATMILK, VANILLA) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Oat 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 oat milk contain more calories in 100 grams?Cocoa powder is high in calories and oat milk has 80% less calories than cocoa powder - cocoa powder has 228 calories in 100g and oat milk has 38 calories.
Does cocoa powder or oat milk have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and oat milk has 90% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and oat milk has 7.1g of carbohydrates.
Does cocoa powder or oat milk contain more calcium?
Both cocoa powder and oat milk are high in calcium. Cocoa powder is very similar to oat milk for calcium - cocoa powder has 128mg of calcium in 100 grams and oat milk has 125mg of calcium.
Does cocoa powder or oat milk contain more iron?
Cocoa powder is an abundant source of iron and it has 45 times more iron than oat milk - cocoa powder has 13.9mg of iron in 100 grams and oat milk has 0.3mg of iron.
Does cocoa powder or oat milk contain more potassium?
Cocoa powder is a rich source of potassium and it has 42 times more potassium than oat milk - cocoa powder has 1524mg of potassium in 100 grams and oat milk has 35mg of potassium.