Cocoa Powder vs. Watercress
Nutrition comparison of Cocoa Powder and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cocoa powder
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cocoa powder and watercress:
- Both cocoa powder and watercress are high in calcium and potassium.
- Cocoa powder has more niacin and folate.
- Cocoa powder is an excellent source of dietary fiber, iron and protein.
- Watercress is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Cocoa Powder (Cocoa, dry powder, unsweetened) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cocoa powder is high in calories and watercress has 95% less calories than cocoa powder - cocoa powder has 228 calories per 100 grams and watercress has 11 calories.
For macronutrient ratios, cocoa powder is much lighter in protein, much heavier in carbs and much heavier in fat compared to watercress per calorie. Cocoa powder has a macronutrient ratio of 19:54:27 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cocoa Powder | Watercress | |
|---|---|---|
| Protein | 19% | 67% |
| Carbohydrates | 54% | 33% |
| Fat | 27% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and watercress has 98% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and watercress has 1.3g of carbohydrates.
dietary fiber
Cocoa powder is an excellent source of dietary fiber and it has 73 times more dietary fiber than watercress - cocoa powder has 37g of dietary fiber per 100 grams and watercress has 0.5g of dietary fiber.
sugar
Cocoa powder and watercress contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and watercress has 0.2g of sugar.
Protein
protein
Cocoa powder is an excellent source of protein and it has 752% more protein than watercress - cocoa powder has 19.6g of protein per 100 grams and watercress has 2.3g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and watercress has 100% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and watercress has 0.03g of saturated fat.
Vitamins
Vitamin C
Watercress is an excellent source of Vitamin C and it has more Vitamin C than cocoa powder - watercress has 43mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Watercress is an excellent source of Vitamin A and it has more Vitamin A than cocoa powder - watercress has 160ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and watercress contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and watercress has 1mg of Vitamin E.
Vitamin K
Watercress is an excellent source of Vitamin K and it has 99 times more Vitamin K than cocoa powder - cocoa powder has 2.5ug of Vitamin K per 100 grams and watercress has 250ug of Vitamin K.
The B Vitamins
Cocoa powder has more niacin and folate. Both cocoa powder and watercress contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Cocoa Powder | Watercress | |
|---|---|---|
| Thiamin | 0.078 MG | 0.09 MG |
| Riboflavin | 0.241 MG | 0.12 MG |
| Niacin | 2.185 MG | 0.2 MG |
| Pantothenic acid | 0.254 MG | 0.31 MG |
| Vitamin B6 | 0.118 MG | 0.129 MG |
| Folate | 32 UG | 9 UG |
Minerals
calcium
Both cocoa powder and watercress are high in calcium. Cocoa powder has a little more calcium (7%) than watercress by weight - cocoa powder has 128mg of calcium per 100 grams and watercress has 120mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 68 times more iron than watercress - cocoa powder has 13.9mg of iron per 100 grams and watercress has 0.2mg of iron.
potassium
Both cocoa powder and watercress are high in potassium. Cocoa powder has 362% more potassium than watercress - cocoa powder has 1524mg of potassium per 100 grams and watercress has 330mg 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 | Watercress | |
|---|---|---|
| Quercetin | 10.0 mg | 29.99 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
| kaempferol | ~ | 23.03 mg |
| myricetin | ~ | 0.2 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 | Watercress | |
|---|---|---|
| lutein + zeaxanthin | 38 UG | 5767 UG |
| beta-carotene | ~ | 1914 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cocoa powder has more linoleic acid than watercress per 100 grams.
| Cocoa Powder | Watercress | |
|---|---|---|
| linoleic acid | 0.44 G | 0.012 G |
| Total | 0.44 G | 0.012 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 Watercress (Watercress, raw) .
Cocoa Powder g
()
|
Daily Values (%) |
Watercress 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 watercress contain more calories in 100 grams?Cocoa powder is high in calories and watercress has 100% less calories than cocoa powder - cocoa powder has 228 calories in 100g and watercress has 11 calories.
Is cocoa powder or watercress better for protein?
Cocoa powder is a fantastic source of protein and it has 750% more protein than watercress - cocoa powder has 19.6g of protein per 100 grams and watercress has 2.3g of protein.
Does cocoa powder or watercress have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and watercress has 100% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and watercress has 1.3g of carbohydrates.
Does cocoa powder or watercress contain more calcium?
Both cocoa powder and watercress are high in calcium. Cocoa powder has a little more calcium ( 10%) than watercress by weight - cocoa powder has 128mg of calcium in 100 grams and watercress has 120mg of calcium.
Does cocoa powder or watercress contain more iron?
Cocoa powder is an abundant source of iron and it has 68 times more iron than watercress - cocoa powder has 13.9mg of iron in 100 grams and watercress has 0.2mg of iron.
Does cocoa powder or watercress contain more potassium?
Both cocoa powder and watercress are high in potassium. Cocoa powder has 360% more potassium than watercress - cocoa powder has 1524mg of potassium in 100 grams and watercress has 330mg of potassium.