Olive Oil vs. Cocoa Powder
Nutrition comparison of Olive Oil and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and cocoa powder:
- Both cocoa powder and olive oil are high in calories and saturated fat.
- Cocoa powder has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cocoa powder is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cocoa powder and olive oil are high in calories. Olive oil has 288% more calories than cocoa powder - cocoa powder has 228 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is lighter in protein, much lighter in carbs and much heavier in fat compared to cocoa powder per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Cocoa Powder | |
|---|---|---|
| Protein | ~ | 19% |
| Carbohydrates | ~ | 54% |
| Fat | 100% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and olive oil has less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Cocoa powder is an excellent source of dietary fiber and it has more dietary fiber than olive oil - cocoa powder has 37g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than cocoa powder - cocoa powder has 1.8g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Cocoa powder is an excellent source of protein and it has more protein than olive oil - cocoa powder has 19.6g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Both cocoa powder and olive oil are high in saturated fat. Olive oil has 71% more saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 142 times more Vitamin E than cocoa powder - cocoa powder has 0.1mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 23 times more Vitamin K than cocoa powder - cocoa powder has 2.5ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Cocoa powder has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | 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 |
Minerals
calcium
Cocoa powder is an excellent source of calcium and it has 127 times more calcium than olive oil - cocoa powder has 128mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 23 times more iron than olive oil - cocoa powder has 13.9mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Cocoa powder is an excellent source of potassium and it has 1523 times more potassium than olive oil - cocoa powder has 1524mg of potassium per 100 grams and olive oil has 1mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than cocoa powder per 100 grams.
| Olive Oil | Cocoa Powder | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 0.44 G |
| Total | 10.176 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: Olive Oil (Oil, olive, salad or cooking) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Olive Oil 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 % |
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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 % |
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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 % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
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% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cocoa powder or olive oil contain more calories in 100 grams?Both cocoa powder and olive oil are high in calories. Olive oil has 290% more calories than cocoa powder - cocoa powder has 228 calories in 100g and olive oil has 884 calories.
Does cocoa powder or olive oil have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and olive oil has fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and olive oil has no carbs..
Does cocoa powder or olive oil contain more calcium?
Cocoa powder is a rich source of calcium and it has 127 times more calcium than olive oil - cocoa powder has 128mg of calcium in 100 grams and olive oil has 1mg of calcium.
Does cocoa powder or olive oil contain more iron?
Cocoa powder is an abundant source of iron and it has 23 times more iron than olive oil - cocoa powder has 13.9mg of iron in 100 grams and olive oil has 0.56mg of iron.
Does cocoa powder or olive oil contain more potassium?
Cocoa powder is a rich source of potassium and it has 1523 times more potassium than olive oil - cocoa powder has 1524mg of potassium in 100 grams and olive oil has 1mg of potassium.