Raisins vs. Cocoa Powder

Nutrition comparison of Raisins and Cocoa Powder


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of raisins versus cocoa powder (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in raisins and cocoa powder:

  • Both raisins and cocoa powder are high in calories, carbohydrates, dietary fiber, iron and potassium.
  • Cocoa powder has more pantothenic acid and folate.
  • Cocoa powder is an excellent source of calcium and protein.
Detailed nutritional comparison of raisins and cocoa powder is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Raisins (Raisins, seeded) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.


Image of Raisins src
Image of Cocoa Powder src

Calories and Carbs

calories

Both raisins and cocoa powder are high in calories. Raisin has 30% more calories than cocoa powder - raisin has 296 calories per 100 grams and cocoa powder has 228 calories.

For macronutrient ratios, raisins is lighter in protein, much heavier in carbs and much lighter in fat compared to cocoa powder per calorie. Raisins has a macronutrient ratio of 3:96:1 and for cocoa powder, 18:54:29 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Raisins Cocoa Powder
Protein 3% 18%
Carbohydrates 96% 54%
Fat 1% 29%
Alcohol ~ ~

carbohydrates

Both raisins and cocoa powder are high in carbohydrates. Raisin has 36% more carbohydrates than cocoa powder - raisin has 78.5g of total carbs per 100 grams and cocoa powder has 57.9g of carbohydrates.

dietary fiber

Both raisins and cocoa powder are high in dietary fiber. Cocoa powder has 444% more dietary fiber than raisin - raisin has 6.8g of dietary fiber per 100 grams and cocoa powder has 37g of dietary fiber.

sugar

Raisin has less sugar than cocoa powder - cocoa powder has 1.8g of sugar per 100 grams and raisin does not contain significant amounts.

Protein

protein

Cocoa powder is an excellent source of protein and it has 678% more protein than raisin - raisin has 2.5g of protein per 100 grams and cocoa powder has 19.6g of protein.

Fat

saturated fat

Cocoa powder is high in saturated fat and raisin has 98% less saturated fat than cocoa powder - raisin has 0.18g of saturated fat per 100 grams and cocoa powder has 8.1g of saturated fat.

Vitamins

Vitamin C

Raisin has more Vitamin C than cocoa powder - raisin has 5.4mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.

Vitamin E

Cocoa powder and raisins contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and raisin does not contain significant amounts.

Vitamin K

Cocoa powder and raisins contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and raisin does not contain significant amounts.

The B Vitamins

Cocoa powder has more pantothenic acid and folate. Both raisins and cocoa powder contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.

Raisins Cocoa Powder
Thiamin 0.112 MG 0.078 MG
Riboflavin 0.182 MG 0.241 MG
Niacin 1.114 MG 2.185 MG
Pantothenic acid 0.045 MG 0.254 MG
Vitamin B6 0.188 MG 0.118 MG
Folate 3 UG 32 UG

Minerals

calcium

Cocoa powder is an excellent source of calcium and it has 357% more calcium than raisin - raisin has 28mg of calcium per 100 grams and cocoa powder has 128mg of calcium.

iron

Both raisins and cocoa powder are high in iron. Cocoa powder has 435% more iron than raisin - raisin has 2.6mg of iron per 100 grams and cocoa powder has 13.9mg of iron.

potassium

Both raisins and cocoa powder are high in potassium. Cocoa powder has 85% more potassium than raisin - raisin has 825mg of potassium per 100 grams and cocoa powder has 1524mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, cocoa powder has more linoleic acid than raisin per 100 grams.

Raisins Cocoa Powder
linoleic acid 0.122 G 0.44 G
Total 0.122 G 0.44 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Raisins or Cocoa Powder .

Note: The specific food items compared are: Raisins (Raisins, seeded) and Cocoa Powder (Cocoa, dry powder, unsweetened) .

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FAQ

Does raisins or cocoa powder contain more calories in 100 grams?
Both raisins and cocoa powder are high in calories. Raisin has 30% more calories than cocoa powder - raisin has 296 calories in 100g and cocoa powder has 228 calories.

Does raisins or cocoa powder have more carbohydrates?
By weight, both raisins and cocoa powder are high in carbohydrates. raisin has 40% more carbohydrates than cocoa powder - raisin has 78.5g of carbs for 100g and cocoa powder has 57.9g of carbohydrates.

Does raisins or cocoa powder contain more calcium?
Cocoa powder is a rich source of calcium and it has 360% more calcium than raisin - raisin has 28mg of calcium in 100 grams and cocoa powder has 128mg of calcium.

Does raisins or cocoa powder contain more iron?
Both raisins and cocoa powder are high in iron. Cocoa powder has 440% more iron than raisin - raisin has 2.6mg of iron in 100 grams and cocoa powder has 13.9mg of iron.

Does raisins or cocoa powder contain more potassium?
Both raisins and cocoa powder are high in potassium. Cocoa powder has 90% more potassium than raisin - raisin has 825mg of potassium in 100 grams and cocoa powder has 1524mg of potassium.

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