Peanut Butter vs. Cocoa Powder
Nutrition comparison of Peanut Butter and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and cocoa powder:
- Both cocoa powder and peanut butter are high in calcium, calories, dietary fiber, potassium, protein and saturated fat.
- Cocoa powder has 3.8 times less sugar than peanut butter.
- Cocoa powder has more riboflavin, however, peanut butter contains more niacin, pantothenic acid, Vitamin B6 and folate.
- Cocoa powder is an excellent source of iron.
- Peanut butter has signficantly more Vitamin E than cocoa powder.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with 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 peanut butter are high in calories. Peanut butter has 158% more calories than cocoa powder - cocoa powder has 228 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is lighter in protein, much lighter in carbs and much heavier in fat compared to cocoa powder per calorie. Peanut butter has a macronutrient ratio of 15:14:71 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Cocoa Powder | |
|---|---|---|
| Protein | 15% | 19% |
| Carbohydrates | 14% | 54% |
| Fat | 71% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and peanut butter has 63% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both cocoa powder and peanut butter are high in dietary fiber. Cocoa powder has 363% more dietary fiber than peanut butter - cocoa powder has 37g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Cocoa powder has 3.8 times less sugar than peanut butter - cocoa powder has 1.8g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Both cocoa powder and peanut butter are high in protein. Peanut butter has 23% more protein than cocoa powder - cocoa powder has 19.6g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Both cocoa powder and peanut butter are high in saturated fat. Cocoa powder has a little more saturated fat (6%) than peanut butter by weight - cocoa powder has 8.1g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin E
Peanut butter has signficantly more Vitamin E than cocoa powder - cocoa powder has 0.1mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Cocoa powder and peanut butter contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Cocoa powder has more riboflavin, however, peanut butter contains more niacin, pantothenic acid, Vitamin B6 and folate. Both peanut butter and cocoa powder contain significant amounts of thiamin.
| Peanut Butter | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.106 MG | 0.078 MG |
| Riboflavin | 0.111 MG | 0.241 MG |
| Niacin | 13.696 MG | 2.185 MG |
| Pantothenic acid | 1.118 MG | 0.254 MG |
| Vitamin B6 | 0.418 MG | 0.118 MG |
| Folate | 92 UG | 32 UG |
Minerals
calcium
Both cocoa powder and peanut butter are high in calcium. Cocoa powder has 184% more calcium than peanut butter - cocoa powder has 128mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 629% more iron than peanut butter - cocoa powder has 13.9mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both cocoa powder and peanut butter are high in potassium. Cocoa powder has 105% more potassium than peanut butter - cocoa powder has 1524mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than cocoa powder per 100 grams.
| Peanut Butter | Cocoa Powder | |
|---|---|---|
| other omega 6 | 0.64 G | ~ |
| linoleic acid | 13.854 G | 0.44 G |
| Total | 14.494 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: Peanut Butter (Peanut butter, chunk style, with salt) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Peanut Butter 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 % |
|
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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 % |
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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 peanut butter contain more calories in 100 grams?Both cocoa powder and peanut butter are high in calories. Peanut butter has 160% more calories than cocoa powder - cocoa powder has 228 calories in 100g and peanut butter has 589 calories.
Does cocoa powder or peanut butter have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and peanut butter has 60% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and peanut butter has 21.6g of carbohydrates.
Does cocoa powder or peanut butter contain more calcium?
Both cocoa powder and peanut butter are high in calcium. Cocoa powder has 180% more calcium than peanut butter - cocoa powder has 128mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does cocoa powder or peanut butter contain more iron?
Cocoa powder is an abundant source of iron and it has 630% more iron than peanut butter - cocoa powder has 13.9mg of iron in 100 grams and peanut butter has 1.9mg of iron.
Does cocoa powder or peanut butter contain more potassium?
Both cocoa powder and peanut butter are high in potassium. Cocoa powder has 110% more potassium than peanut butter - cocoa powder has 1524mg of potassium in 100 grams and peanut butter has 745mg of potassium.