Cocoa Powder vs. Spirulina
Nutrition comparison of Cocoa Powder and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cocoa powder
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cocoa powder and spirulina:
- Both cocoa powder and spirulina are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Cocoa powder has more lutein + zeaxanthin than spirulina, however, spirulina contains more beta-carotene than cocoa powder.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spirulina has signficantly more Vitamin C than cocoa powder.
- Spirulina has signficantly more Vitamin E than cocoa powder.
USDA sources for nutritional information: Cocoa Powder (Cocoa, dry powder, unsweetened) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cocoa powder and spirulina are high in calories. Spirulina has 27% more calories than cocoa powder - cocoa powder has 228 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, cocoa powder is much lighter in protein, much heavier in carbs and heavier in fat compared to spirulina per calorie. Cocoa powder has a macronutrient ratio of 19:54:27 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cocoa Powder | Spirulina | |
|---|---|---|
| Protein | 19% | 59% |
| Carbohydrates | 54% | 25% |
| Fat | 27% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and spirulina has 59% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Both cocoa powder and spirulina are high in dietary fiber. Cocoa powder has 928% more dietary fiber than spirulina - cocoa powder has 37g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Cocoa powder and spirulina contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Both cocoa powder and spirulina are high in protein. Spirulina has 193% more protein than cocoa powder - cocoa powder has 19.6g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and spirulina has 67% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than cocoa powder - spirulina has 10.1mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Spirulina has more Vitamin A than cocoa powder - spirulina has 29ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Spirulina has signficantly more Vitamin E than cocoa powder - cocoa powder has 0.1mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Vitamin K
Spirulina has 920% more Vitamin K than cocoa powder - cocoa powder has 2.5ug of Vitamin K per 100 grams and spirulina has 25.5ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cocoa Powder | Spirulina | |
|---|---|---|
| Thiamin | 0.078 MG | 2.38 MG |
| Riboflavin | 0.241 MG | 3.67 MG |
| Niacin | 2.185 MG | 12.82 MG |
| Pantothenic acid | 0.254 MG | 3.48 MG |
| Vitamin B6 | 0.118 MG | 0.364 MG |
| Folate | 32 UG | 94 UG |
Minerals
calcium
Both cocoa powder and spirulina are high in calcium. Cocoa powder has a little more calcium (7%) than spirulina by weight - cocoa powder has 128mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Both cocoa powder and spirulina are high in iron. Spirulina has 106% more iron than cocoa powder - cocoa powder has 13.9mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Both cocoa powder and spirulina are high in potassium. Cocoa powder has 53% more potassium than - cocoa powder has 1524mg of potassium per 100 grams and spirulina has 1363mg 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, cocoa powder has more lutein + zeaxanthin than spirulina per 100 grams, however, spirulina contains more beta-carotene than cocoa powder per 100 grams.
| Cocoa Powder | Spirulina | |
|---|---|---|
| lutein + zeaxanthin | 38 UG | ~ |
| beta-carotene | ~ | 342 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than cocoa powder per 100 grams.
| Cocoa Powder | Spirulina | |
|---|---|---|
| linoleic acid | 0.44 G | 1.254 G |
| Total | 0.44 G | 1.254 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: Cocoa Powder (Cocoa, dry powder, unsweetened) and Spirulina (Seaweed, spirulina, dried) .
Cocoa Powder g
()
|
Daily Values (%) |
Spirulina 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 spirulina contain more calories in 100 grams?Both cocoa powder and spirulina are high in calories. Spirulina has 30% more calories than cocoa powder - cocoa powder has 228 calories in 100g and spirulina has 290 calories.
Is cocoa powder or spirulina better for protein?
Both cocoa powder and spirulina are high in protein. Spirulina has 190% more protein than cocoa powder - cocoa powder has 19.6g of protein per 100 grams and spirulina has 57.5g of protein.
Does cocoa powder or spirulina have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and spirulina has 60% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and spirulina has 23.9g of carbohydrates.
Does cocoa powder or spirulina contain more calcium?
Both cocoa powder and spirulina are high in calcium. Cocoa powder has a little more calcium ( 10%) than spirulina by weight - cocoa powder has 128mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does cocoa powder or spirulina contain more iron?
Both cocoa powder and spirulina are high in iron. Spirulina has 110% more iron than cocoa powder - cocoa powder has 13.9mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does cocoa powder or spirulina contain more potassium?
Both cocoa powder and spirulina are high in potassium. Cocoa powder has 50% more potassium than - cocoa powder has 1524mg of potassium in 100 grams and spirulina has 1363mg of potassium.