Orange vs. Cocoa Powder
Nutrition comparison of Orange and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and cocoa powder:
- Both cocoa powder and orange are high in calcium and dietary fiber.
- Cocoa powder has 4.2 times less sugar than orange.
- Cocoa powder has more riboflavin, niacin and Vitamin B6.
- Cocoa powder is an excellent source of iron, potassium and protein.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) 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 orange has 80% less calories than cocoa powder - cocoa powder has 228 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, orange is lighter in protein, much heavier in carbs and much lighter in fat compared to cocoa powder per calorie. Orange has a macronutrient ratio of 6:91:4 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Cocoa Powder | |
|---|---|---|
| Protein | 6% | 19% |
| Carbohydrates | 91% | 54% |
| Fat | 4% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and orange has 80% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
dietary fiber
Both cocoa powder and orange are high in dietary fiber. Cocoa powder has 14 times more dietary fiber than orange - cocoa powder has 37g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Cocoa powder has 4.2 times less sugar than orange - cocoa powder has 1.8g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Cocoa powder is an excellent source of protein and it has 27 times more protein than orange - cocoa powder has 19.6g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and orange has 100% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has more Vitamin C than cocoa powder - orange has 45mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Orange has more Vitamin A than cocoa powder - orange has 11ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and orange contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Cocoa powder and orange contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Cocoa powder has more riboflavin, niacin and Vitamin B6. Both orange and cocoa powder contain significant amounts of thiamin, pantothenic acid and folate.
| Orange | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.1 MG | 0.078 MG |
| Riboflavin | 0.04 MG | 0.241 MG |
| Niacin | 0.4 MG | 2.185 MG |
| Pantothenic acid | 0.25 MG | 0.254 MG |
| Vitamin B6 | 0.051 MG | 0.118 MG |
| Folate | 17 UG | 32 UG |
Minerals
calcium
Both cocoa powder and orange are high in calcium. Cocoa powder has 198% more calcium than orange - cocoa powder has 128mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 153 times more iron than orange - cocoa powder has 13.9mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Cocoa powder is an excellent source of potassium and it has 802% more potassium than orange - cocoa powder has 1524mg of potassium per 100 grams and orange has 169mg of potassium.
Antioxidants and Phytonutrients
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,
| Orange | Cocoa Powder | |
|---|---|---|
| beta-carotene | 71 UG | ~ |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 129 UG | 38 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cocoa powder has more linoleic acid than orange per 100 grams.
| Orange | Cocoa Powder | |
|---|---|---|
| linoleic acid | 0.031 G | 0.44 G |
| Total | 0.031 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: Orange (Oranges, raw, Florida) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Orange 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 % |
|
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 % |
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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 % |
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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 orange contain more calories in 100 grams?Cocoa powder is high in calories and orange has 80% less calories than cocoa powder - cocoa powder has 228 calories in 100g and orange has 46 calories.
Does cocoa powder or orange have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and orange has 80% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and orange has 11.5g of carbohydrates.
Does cocoa powder or orange contain more calcium?
Both cocoa powder and orange are high in calcium. Cocoa powder has 200% more calcium than orange - cocoa powder has 128mg of calcium in 100 grams and orange has 43mg of calcium.
Does cocoa powder or orange contain more iron?
Cocoa powder is an abundant source of iron and it has 153 times more iron than orange - cocoa powder has 13.9mg of iron in 100 grams and orange has 0.09mg of iron.
Does cocoa powder or orange contain more potassium?
Cocoa powder is a rich source of potassium and it has 800% more potassium than orange - cocoa powder has 1524mg of potassium in 100 grams and orange has 169mg of potassium.