Cocoa Powder vs. Spinach
Nutrition comparison of Cocoa Powder and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cocoa powder
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cocoa powder and spinach:
- Both spinach and cocoa powder are high in calcium, dietary fiber, iron and potassium.
- Cocoa powder has more niacin and pantothenic acid, however, spinach contains more folate.
- Cocoa powder is an excellent source of protein.
- Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Cocoa Powder (Cocoa, dry powder, unsweetened) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cocoa powder is high in calories and spinach has 90% less calories than cocoa powder - spinach has 23 calories per 100 grams and cocoa powder has 228 calories.
For macronutrient ratios, cocoa powder is much lighter in protein, heavier in carbs and heavier in fat compared to spinach per calorie. Cocoa powder has a macronutrient ratio of 18:54:29 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cocoa Powder | Spinach | |
|---|---|---|
| Protein | 18% | 39% |
| Carbohydrates | 54% | 49% |
| Fat | 29% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and spinach has 94% less carbohydrates than cocoa powder - spinach has 3.6g of total carbs per 100 grams and cocoa powder has 57.9g of carbohydrates.
dietary fiber
Both spinach and cocoa powder are high in dietary fiber. Cocoa powder has 15 times more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and cocoa powder has 37g of dietary fiber.
sugar
Spinach and cocoa powder contain similar amounts of sugar - spinach has 0.42g 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 585% more protein than spinach - spinach has 2.9g of protein per 100 grams and cocoa powder has 19.6g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and spinach has 99% less saturated fat than cocoa powder - spinach has 0.06g of saturated fat per 100 grams and cocoa powder has 8.1g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than cocoa powder - spinach has 28.1mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than cocoa powder - spinach has 469ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Spinach has 19 times more Vitamin E than cocoa powder - spinach has 2mg of Vitamin E per 100 grams and cocoa powder has 0.1mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 192 times more Vitamin K than cocoa powder - spinach has 482.9ug of Vitamin K per 100 grams and cocoa powder has 2.5ug of Vitamin K.
The B Vitamins
Cocoa powder has more niacin and pantothenic acid, however, spinach contains more folate. Both cocoa powder and spinach contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Cocoa Powder | Spinach | |
|---|---|---|
| Thiamin | 0.078 MG | 0.078 MG |
| Riboflavin | 0.241 MG | 0.189 MG |
| Niacin | 2.185 MG | 0.724 MG |
| Pantothenic acid | 0.254 MG | 0.065 MG |
| Vitamin B6 | 0.118 MG | 0.195 MG |
| Folate | 32 UG | 194 UG |
Minerals
calcium
Both spinach and cocoa powder are high in calcium. Cocoa powder has 29% more calcium than spinach - spinach has 99mg of calcium per 100 grams and cocoa powder has 128mg of calcium.
iron
Both spinach and cocoa powder are high in iron. Cocoa powder has 411% more iron than spinach - spinach has 2.7mg of iron per 100 grams and cocoa powder has 13.9mg of iron.
potassium
Both spinach and cocoa powder are high in potassium. Cocoa powder has 173% more potassium than spinach - spinach has 558mg of potassium per 100 grams and cocoa powder has 1524mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, cocoa powder has more quercetin than spinach per 100 grams, however, spinach contains more luteolin, kaempferol and myricetin than cocoa powder per 100 grams.
| Cocoa Powder | Spinach | |
|---|---|---|
| Quercetin | 10.0 mg | 3.97 mg |
| luteolin | ~ | 0.74 mg |
| kaempferol | ~ | 6.38 mg |
| myricetin | ~ | 0.35 mg |
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,
| Cocoa Powder | Spinach | |
|---|---|---|
| lutein + zeaxanthin | 38 UG | 12198 UG |
| beta-carotene | ~ | 5626 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cocoa powder has more linoleic acid than spinach per 100 grams.
| Cocoa Powder | Spinach | |
|---|---|---|
| linoleic acid | 0.44 G | 0.026 G |
| Total | 0.44 G | 0.026 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 Cocoa Powder or Spinach .
Note: The specific food items compared are: Cocoa Powder (Cocoa, dry powder, unsweetened) and Spinach (Spinach, raw) .
Cocoa Powder g
()
|
Daily Values (%) |
Spinach g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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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% |
|
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| 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 spinach or cocoa powder contain more calories in 100 grams?Cocoa powder is high in calories and spinach has 90% less calories than cocoa powder - spinach has 23 calories in 100g and cocoa powder has 228 calories.
Is spinach or cocoa powder better for protein?
Cocoa powder is a fantastic source of protein and it has 590% more protein than spinach - spinach has 2.9g of protein per 100 grams and cocoa powder has 19.6g of protein.
Does spinach or cocoa powder have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and spinach has 90% fewer carbohydrates than cocoa powder - spinach has 3.6g of carbs for 100g and cocoa powder has 57.9g of carbohydrates.
Does spinach or cocoa powder contain more calcium?
Both spinach and cocoa powder are high in calcium. Cocoa powder has 30% more calcium than spinach - spinach has 99mg of calcium in 100 grams and cocoa powder has 128mg of calcium.
Does spinach or cocoa powder contain more iron?
Both spinach and cocoa powder are high in iron. Cocoa powder has 410% more iron than spinach - spinach has 2.7mg of iron in 100 grams and cocoa powder has 13.9mg of iron.
Does spinach or cocoa powder contain more potassium?
Both spinach and cocoa powder are high in potassium. Cocoa powder has 170% more potassium than spinach - spinach has 558mg of potassium in 100 grams and cocoa powder has 1524mg of potassium.