Raspberries vs. Cocoa Powder
Nutrition comparison of Raspberries and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and cocoa powder:
- Both raspberries and cocoa powder are high in dietary fiber.
- Cocoa powder has more thiamin, riboflavin, niacin and Vitamin B6.
- Cocoa powder is an excellent source of calcium, iron, potassium and protein.
- Raspberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Raspberries (Raspberries, 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 raspberry has 77% less calories than cocoa powder - raspberry has 52 calories per 100 grams and cocoa powder has 228 calories.
For macronutrient ratios, raspberries is lighter in protein, much heavier in carbs and lighter in fat compared to cocoa powder per calorie. Raspberries has a macronutrient ratio of 8:82:10 and for cocoa powder, 18:53:29 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Cocoa Powder | |
|---|---|---|
| Protein | 8% | 18% |
| Carbohydrates | 82% | 53% |
| Fat | 10% | 29% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and raspberry has 79% less carbohydrates than cocoa powder - raspberry has 11.9g of total carbs per 100 grams and cocoa powder has 57.9g of carbohydrates.
dietary fiber
Both raspberries and cocoa powder are high in dietary fiber. Cocoa powder has 469% more dietary fiber than raspberry - raspberry has 6.5g of dietary fiber per 100 grams and cocoa powder has 37g of dietary fiber.
sugar
Raspberries and cocoa powder contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and cocoa powder has 1.8g of sugar.
Protein
protein
Cocoa powder is an excellent source of protein and it has 15 times more protein than raspberry - raspberry has 1.2g of protein per 100 grams and cocoa powder has 19.6g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and raspberry has 100% less saturated fat than cocoa powder - raspberry has 0.02g of saturated fat per 100 grams and cocoa powder has 8.1g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has more Vitamin C than cocoa powder - raspberry has 26.2mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Raspberries and cocoa powder contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Raspberries and cocoa powder contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and cocoa powder has 0.1mg of Vitamin E.
Vitamin K
Raspberries and cocoa powder contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and cocoa powder has 2.5ug of Vitamin K.
The B Vitamins
Cocoa powder has more thiamin, riboflavin, niacin and Vitamin B6. Both raspberries and cocoa powder contain significant amounts of pantothenic acid and folate.
| Raspberries | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.032 MG | 0.078 MG |
| Riboflavin | 0.038 MG | 0.241 MG |
| Niacin | 0.598 MG | 2.185 MG |
| Pantothenic acid | 0.329 MG | 0.254 MG |
| Vitamin B6 | 0.055 MG | 0.118 MG |
| Folate | 21 UG | 32 UG |
Minerals
calcium
Cocoa powder is an excellent source of calcium and it has 412% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and cocoa powder has 128mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 19 times more iron than raspberry - raspberry has 0.69mg of iron per 100 grams and cocoa powder has 13.9mg of iron.
potassium
Cocoa powder is an excellent source of potassium and it has 909% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and cocoa powder has 1524mg 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,
| Raspberries | Cocoa Powder | |
|---|---|---|
| beta-carotene | 12 UG | ~ |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 136 UG | 38 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both raspberries and cocoa powder contain significant amounts of linoleic acid.
| Raspberries | Cocoa Powder | |
|---|---|---|
| linoleic acid | 0.249 G | 0.44 G |
| Total | 0.249 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: Raspberries (Raspberries, raw) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Raspberries 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 raspberries or cocoa powder contain more calories in 100 grams?Cocoa powder is high in calories and raspberry has 80% less calories than cocoa powder - raspberry has 52 calories in 100g and cocoa powder has 228 calories.
Does raspberries or cocoa powder have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and raspberry has 80% fewer carbohydrates than cocoa powder - raspberry has 11.9g of carbs for 100g and cocoa powder has 57.9g of carbohydrates.
Does raspberries or cocoa powder contain more calcium?
Cocoa powder is a rich source of calcium and it has 410% more calcium than raspberry - raspberry has 25mg of calcium in 100 grams and cocoa powder has 128mg of calcium.
Does raspberries or cocoa powder contain more iron?
Cocoa powder is an abundant source of iron and it has 19 times more iron than raspberry - raspberry has 0.69mg of iron in 100 grams and cocoa powder has 13.9mg of iron.
Does raspberries or cocoa powder contain more potassium?
Cocoa powder is a rich source of potassium and it has 910% more potassium than raspberry - raspberry has 151mg of potassium in 100 grams and cocoa powder has 1524mg of potassium.