Cocoa Powder vs. White Chocolate
Nutrition comparison of Cocoa Powder and White Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cocoa powder
versus
white chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cocoa powder and white chocolate:
- Both white chocolate and cocoa powder are high in calcium, calories, carbohydrates, potassium and saturated fat.
- Cocoa powder has more niacin, Vitamin B6 and folate, however, white chocolate contains more pantothenic acid and Vitamin B12.
- Cocoa powder is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Cocoa Powder (Cocoa, dry powder, unsweetened) and White Chocolate (Candies, white chocolate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white chocolate and cocoa powder are high in calories. White chocolate has 136% more calories than cocoa powder - white chocolate has 539 calories per 100 grams and cocoa powder has 228 calories.
For macronutrient ratios, cocoa powder is heavier in protein, heavier in carbs and much lighter in fat compared to white chocolate per calorie. Cocoa powder has a macronutrient ratio of 19:54:27 and for white chocolate, 4:43:53 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cocoa Powder | White Chocolate | |
|---|---|---|
| Protein | 19% | 4% |
| Carbohydrates | 54% | 43% |
| Fat | 27% | 53% |
| Alcohol | ~ | ~ |
carbohydrates
Both white chocolate and cocoa powder are high in carbohydrates. White chocolate is very similar to cocoa powder for carbohydrates - white chocolate has 59.2g of total carbs per 100 grams and cocoa powder has 57.9g of carbohydrates.
dietary fiber
Cocoa powder is an excellent source of dietary fiber and it has 184 times more dietary fiber than white chocolate - white chocolate has 0.2g of dietary fiber per 100 grams and cocoa powder has 37g of dietary fiber.
sugar
White chocolate is high in sugar and cocoa powder has 97% less sugar than white chocolate - white chocolate has 59g 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 234% more protein than white chocolate - white chocolate has 5.9g of protein per 100 grams and cocoa powder has 19.6g of protein.
Fat
saturated fat
Both white chocolate and cocoa powder are high in saturated fat. White chocolate has 141% more saturated fat than cocoa powder - white chocolate has 19.4g of saturated fat per 100 grams and cocoa powder has 8.1g of saturated fat.
cholesterol
Cocoa powder has less cholesterol than white chocolate - white chocolate has 21mg of cholesterol per 100 grams and cocoa powder does not contain significant amounts.
Vitamins
Vitamin C
White chocolate and cocoa powder contain similar amounts of Vitamin C - white chocolate has 0.5mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
White chocolate has more Vitamin A than cocoa powder - white chocolate has 9ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
White chocolate and cocoa powder contain similar amounts of Vitamin E - white chocolate has 0.96mg of Vitamin E per 100 grams and cocoa powder has 0.1mg of Vitamin E.
Vitamin K
White chocolate and cocoa powder contain similar amounts of Vitamin K - white chocolate has 9.1ug of Vitamin K per 100 grams and cocoa powder has 2.5ug of Vitamin K.
The B Vitamins
Cocoa powder has more niacin, Vitamin B6 and folate, however, white chocolate contains more pantothenic acid and Vitamin B12. Both cocoa powder and white chocolate contain significant amounts of thiamin and riboflavin.
| Cocoa Powder | White Chocolate | |
|---|---|---|
| Thiamin | 0.078 MG | 0.063 MG |
| Riboflavin | 0.241 MG | 0.282 MG |
| Niacin | 2.185 MG | 0.745 MG |
| Pantothenic acid | 0.254 MG | 0.608 MG |
| Vitamin B6 | 0.118 MG | 0.056 MG |
| Folate | 32 UG | 7 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
Both white chocolate and cocoa powder are high in calcium. White chocolate has 55% more calcium than cocoa powder - white chocolate has 199mg of calcium per 100 grams and cocoa powder has 128mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 56 times more iron than white chocolate - white chocolate has 0.24mg of iron per 100 grams and cocoa powder has 13.9mg of iron.
potassium
Both white chocolate and cocoa powder are high in potassium. Cocoa powder has 433% more potassium than white chocolate - white chocolate has 286mg of potassium per 100 grams and cocoa powder has 1524mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, white chocolate has more linoleic acid than cocoa powder per 100 grams.
| Cocoa Powder | White Chocolate | |
|---|---|---|
| linoleic acid | 0.44 G | 0.91 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.44 G | 0.914 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 White Chocolate (Candies, white chocolate) .
Cocoa Powder g
()
|
Daily Values (%) |
White Chocolate g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 white chocolate or cocoa powder contain more calories in 100 grams?Both white chocolate and cocoa powder are high in calories. White chocolate has 140% more calories than cocoa powder - white chocolate has 539 calories in 100g and cocoa powder has 228 calories.
Does white chocolate or cocoa powder have more carbohydrates?
By weight, both white chocolate and cocoa powder are high in carbohydrates. white chocolate is very similar to cocoa powder for carbohydrates - white chocolate has 59.2g of carbs for 100g and cocoa powder has 57.9g of carbohydrates.
Does white chocolate or cocoa powder contain more calcium?
Both white chocolate and cocoa powder are high in calcium. White chocolate has 60% more calcium than cocoa powder - white chocolate has 199mg of calcium in 100 grams and cocoa powder has 128mg of calcium.
Does white chocolate or cocoa powder contain more iron?
Cocoa powder is an abundant source of iron and it has 56 times more iron than white chocolate - white chocolate has 0.24mg of iron in 100 grams and cocoa powder has 13.9mg of iron.
Does white chocolate or cocoa powder contain more potassium?
Both white chocolate and cocoa powder are high in potassium. Cocoa powder has 430% more potassium than white chocolate - white chocolate has 286mg of potassium in 100 grams and cocoa powder has 1524mg of potassium.