Pistachio vs. Cocoa Powder
Nutrition comparison of Pistachio and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pistachio
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pistachio and cocoa powder:
- Both cocoa powder and pistachio are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Cocoa powder has 3.4 times less sugar than pistachio.
- Pistachio has more thiamin and Vitamin B6.
USDA sources for nutritional information: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cocoa powder and pistachio are high in calories. Pistachio has 151% more calories than cocoa powder - cocoa powder has 228 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, pistachio is lighter in protein, much lighter in carbs and much heavier in fat compared to cocoa powder per calorie. Pistachio has a macronutrient ratio of 14:19:68 and for cocoa powder, 18:53:29 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pistachio | Cocoa Powder | |
|---|---|---|
| Protein | 14% | 18% |
| Carbohydrates | 19% | 53% |
| Fat | 68% | 29% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and pistachio has 51% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Both cocoa powder and pistachio are high in dietary fiber. Cocoa powder has 259% more dietary fiber than pistachio - cocoa powder has 37g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Cocoa powder has 3.4 times less sugar than pistachio - cocoa powder has 1.8g of sugar per 100 grams and pistachio has 7.7g of sugar.
Protein
protein
Both cocoa powder and pistachio are high in protein. Cocoa powder is very similar to cocoa powder for protein - cocoa powder has 19.6g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Both cocoa powder and pistachio are high in saturated fat. Cocoa powder has 43% more saturated fat than pistachio - cocoa powder has 8.1g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Pistachio has more Vitamin C than cocoa powder - pistachio has 3mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Pistachio has more Vitamin A than cocoa powder - pistachio has 13ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Pistachio has 20 times more Vitamin E than cocoa powder - cocoa powder has 0.1mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
Cocoa powder and pistachio contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin and Vitamin B6. Both pistachio and cocoa powder contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Pistachio | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.695 MG | 0.078 MG |
| Riboflavin | 0.234 MG | 0.241 MG |
| Niacin | 1.373 MG | 2.185 MG |
| Pantothenic acid | 0.513 MG | 0.254 MG |
| Vitamin B6 | 1.122 MG | 0.118 MG |
| Folate | 51 UG | 32 UG |
Minerals
calcium
Both cocoa powder and pistachio are high in calcium. Cocoa powder has 20% more calcium than pistachio - cocoa powder has 128mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Both cocoa powder and pistachio are high in iron. Cocoa powder has 244% more iron than pistachio - cocoa powder has 13.9mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Both cocoa powder and pistachio are high in potassium. Cocoa powder has 53% more potassium than - cocoa powder has 1524mg of potassium per 100 grams and pistachio has 1007mg 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,
| Pistachio | Cocoa Powder | |
|---|---|---|
| beta-carotene | 159 UG | ~ |
| lutein + zeaxanthin | 1160 UG | 38 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than cocoa powder per 100 grams.
| Pistachio | Cocoa Powder | |
|---|---|---|
| other omega 6 | 0.005 G | ~ |
| linoleic acid | 13.125 G | 0.44 G |
| Total | 13.13 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: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Pistachio 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 % |
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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 % |
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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% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 pistachio contain more calories in 100 grams?Both cocoa powder and pistachio are high in calories. Pistachio has 150% more calories than cocoa powder - cocoa powder has 228 calories in 100g and pistachio has 572 calories.
Does cocoa powder or pistachio have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and pistachio has 50% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and pistachio has 28.3g of carbohydrates.
Does cocoa powder or pistachio contain more calcium?
Both cocoa powder and pistachio are high in calcium. Cocoa powder has 20% more calcium than pistachio - cocoa powder has 128mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does cocoa powder or pistachio contain more iron?
Both cocoa powder and pistachio are high in iron. Cocoa powder has 240% more iron than pistachio - cocoa powder has 13.9mg of iron in 100 grams and pistachio has 4mg of iron.
Does cocoa powder or pistachio contain more potassium?
Both cocoa powder and pistachio are high in potassium. Cocoa powder has 50% more potassium than - cocoa powder has 1524mg of potassium in 100 grams and pistachio has 1007mg of potassium.