Oatmeal vs. Cocoa Powder
Nutrition comparison of Oatmeal and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and cocoa powder:
- Both cocoa powder and oatmeal are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Oatmeal has more thiamin, however, cocoa powder contains more niacin and pantothenic acid.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cocoa powder and oatmeal are high in calories. Oatmeal has 61% more calories than cocoa powder - cocoa powder has 228 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in carbs, lighter in fat and similar to cocoa powder for protein. Oatmeal has a macronutrient ratio of 17:69:15 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Cocoa Powder | |
|---|---|---|
| Protein | 17% | 19% |
| Carbohydrates | 69% | 54% |
| Fat | 15% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Both cocoa powder and oatmeal are high in carbohydrates. Oatmeal has 16% more carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both cocoa powder and oatmeal are high in dietary fiber. Cocoa powder has 278% more dietary fiber than oatmeal - cocoa powder has 37g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Cocoa powder and oatmeal contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Both cocoa powder and oatmeal are high in protein. Cocoa powder has 23% more protein than oatmeal - cocoa powder has 19.6g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and oatmeal has 86% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin E
Cocoa powder and oatmeal contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Cocoa powder and oatmeal contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, however, cocoa powder contains more niacin and pantothenic acid. Both oatmeal and cocoa powder contain significant amounts of riboflavin, Vitamin B6 and folate.
| Oatmeal | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.73 MG | 0.078 MG |
| Riboflavin | 0.14 MG | 0.241 MG |
| Niacin | 0.78 MG | 2.185 MG |
| Pantothenic acid | ~ | 0.254 MG |
| Vitamin B6 | 0.12 MG | 0.118 MG |
| Folate | 32 UG | 32 UG |
Minerals
calcium
Both cocoa powder and oatmeal are high in calcium. Cocoa powder has 146% more calcium than oatmeal - cocoa powder has 128mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Both cocoa powder and oatmeal are high in iron. Cocoa powder has 230% more iron than oatmeal - cocoa powder has 13.9mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both cocoa powder and oatmeal are high in potassium. Cocoa powder has 335% more potassium than oatmeal - cocoa powder has 1524mg of potassium per 100 grams and oatmeal has 350mg 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: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Oatmeal g
()
|
Daily Values (%) |
Cocoa Powder g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
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 oatmeal contain more calories in 100 grams?Both cocoa powder and oatmeal are high in calories. Oatmeal has 60% more calories than cocoa powder - cocoa powder has 228 calories in 100g and oatmeal has 367 calories.
Does cocoa powder or oatmeal have more carbohydrates?
By weight, both cocoa powder and oatmeal are high in carbohydrates. oatmeal has 20% more carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does cocoa powder or oatmeal contain more calcium?
Both cocoa powder and oatmeal are high in calcium. Cocoa powder has 150% more calcium than oatmeal - cocoa powder has 128mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does cocoa powder or oatmeal contain more iron?
Both cocoa powder and oatmeal are high in iron. Cocoa powder has 230% more iron than oatmeal - cocoa powder has 13.9mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does cocoa powder or oatmeal contain more potassium?
Both cocoa powder and oatmeal are high in potassium. Cocoa powder has 340% more potassium than oatmeal - cocoa powder has 1524mg of potassium in 100 grams and oatmeal has 350mg of potassium.