Plums vs. Cocoa Powder
Nutrition comparison of Plums and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
plums
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in plums and cocoa powder:
- Cocoa powder has 4.6 times less sugar than plum.
- Cocoa powder has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Cocoa powder is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Plum has signficantly more Vitamin C than cocoa powder.
USDA sources for nutritional information: Plums (Plums, raw) 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 plum has 80% less calories than cocoa powder - cocoa powder has 228 calories per 100 grams and plum has 46 calories.
For macronutrient ratios, plums is lighter in protein, much heavier in carbs and much lighter in fat compared to cocoa powder per calorie. Plums has a macronutrient ratio of 6:89:5 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Plums | Cocoa Powder | |
|---|---|---|
| Protein | 6% | 19% |
| Carbohydrates | 89% | 54% |
| Fat | 5% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and plum has 80% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and plum has 11.4g of carbohydrates.
dietary fiber
Cocoa powder is an excellent source of dietary fiber and it has 25 times more dietary fiber than plum - cocoa powder has 37g of dietary fiber per 100 grams and plum has 1.4g of dietary fiber.
sugar
Cocoa powder has 4.6 times less sugar than plum - cocoa powder has 1.8g of sugar per 100 grams and plum has 9.9g of sugar.
Protein
protein
Cocoa powder is an excellent source of protein and it has 27 times more protein than plum - cocoa powder has 19.6g of protein per 100 grams and plum has 0.7g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and plum has 100% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and plum has 0.02g of saturated fat.
Vitamins
Vitamin C
Plum has signficantly more Vitamin C than cocoa powder - plum has 9.5mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Plum has more Vitamin A than cocoa powder - plum has 17ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and plums contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and plum has 0.26mg of Vitamin E.
Vitamin K
Cocoa powder and plums contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and plum has 6.4ug of Vitamin K.
The B Vitamins
Cocoa powder has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both plums and cocoa powder contain significant amounts of pantothenic acid.
| Plums | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.028 MG | 0.078 MG |
| Riboflavin | 0.026 MG | 0.241 MG |
| Niacin | 0.417 MG | 2.185 MG |
| Pantothenic acid | 0.135 MG | 0.254 MG |
| Vitamin B6 | 0.029 MG | 0.118 MG |
| Folate | 5 UG | 32 UG |
Minerals
calcium
Cocoa powder is an excellent source of calcium and it has 20 times more calcium than plum - cocoa powder has 128mg of calcium per 100 grams and plum has 6mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 80 times more iron than plum - cocoa powder has 13.9mg of iron per 100 grams and plum has 0.17mg of iron.
potassium
Cocoa powder is an excellent source of potassium and it has 871% more potassium than plum - cocoa powder has 1524mg of potassium per 100 grams and plum has 157mg 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, both plums and cocoa powder contain significant amounts of lutein + zeaxanthin.
| Plums | Cocoa Powder | |
|---|---|---|
| beta-carotene | 190 UG | ~ |
| lutein + zeaxanthin | 73 UG | 38 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cocoa powder has more linoleic acid than plum per 100 grams.
| Plums | Cocoa Powder | |
|---|---|---|
| linoleic acid | 0.044 G | 0.44 G |
| Total | 0.044 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: Plums (Plums, raw) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Plums g
()
|
Daily Values (%) |
Cocoa Powder g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 plums contain more calories in 100 grams?Cocoa powder is high in calories and plum has 80% less calories than cocoa powder - cocoa powder has 228 calories in 100g and plum has 46 calories.
Does cocoa powder or plums have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and plum has 80% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and plum has 11.4g of carbohydrates.
Does cocoa powder or plums contain more calcium?
Cocoa powder is a rich source of calcium and it has 20 times more calcium than plum - cocoa powder has 128mg of calcium in 100 grams and plum has 6mg of calcium.
Does cocoa powder or plums contain more iron?
Cocoa powder is an abundant source of iron and it has 80 times more iron than plum - cocoa powder has 13.9mg of iron in 100 grams and plum has 0.17mg of iron.
Does cocoa powder or plums contain more potassium?
Cocoa powder is a rich source of potassium and it has 870% more potassium than plum - cocoa powder has 1524mg of potassium in 100 grams and plum has 157mg of potassium.