White Rice vs. Cocoa Powder
Nutrition comparison of Cooked White Rice and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and cocoa powder:
- Both white rice and cocoa powder are high in calories.
- Cocoa powder is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- White rice has more thiamin, however, cocoa powder contains more riboflavin and Vitamin B6.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and cocoa powder are high in calories. Cocoa powder has 75% more calories than white rice - white rice has 130 calories per 100 grams and cocoa powder has 228 calories.
For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and much lighter in fat compared to cocoa powder per calorie. White rice has a macronutrient ratio of 8:91:2 and for cocoa powder, 18:53:29 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Cocoa Powder | |
|---|---|---|
| Protein | 8% | 18% |
| Carbohydrates | 91% | 53% |
| Fat | 2% | 29% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and white rice has 51% less carbohydrates than cocoa powder - white rice has 28.6g 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 122 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and cocoa powder has 37g of dietary fiber.
sugar
White rice has less sugar than cocoa powder - cocoa powder has 1.8g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Cocoa powder is an excellent source of protein and it has 724% more protein than white rice - white rice has 2.4g of protein per 100 grams and cocoa powder has 19.6g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and white rice has 99% less saturated fat than cocoa powder - white rice has 0.06g of saturated fat per 100 grams and cocoa powder has 8.1g of saturated fat.
Vitamins
Vitamin E
Cocoa powder and white rice contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Cocoa powder and white rice contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, however, cocoa powder contains more riboflavin and Vitamin B6. Both white rice and cocoa powder contain significant amounts of niacin, pantothenic acid and folate.
| White Rice | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.167 MG | 0.078 MG |
| Riboflavin | 0.016 MG | 0.241 MG |
| Niacin | 1.835 MG | 2.185 MG |
| Pantothenic acid | 0.411 MG | 0.254 MG |
| Vitamin B6 | 0.05 MG | 0.118 MG |
| Folate | 58 UG | 32 UG |
Minerals
calcium
Cocoa powder is an excellent source of calcium and it has 41 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and cocoa powder has 128mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 830% more iron than white rice - white rice has 1.5mg 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 51 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and cocoa powder has 1524mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cocoa powder has more linoleic acid than white rice per 100 grams.
| White Rice | Cocoa Powder | |
|---|---|---|
| linoleic acid | 0.046 G | 0.44 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Cooked White Rice 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 white rice or cocoa powder contain more calories in 100 grams?Both white rice and cocoa powder are high in calories. Cocoa powder has 80% more calories than white rice - white rice has 130 calories in 100g and cocoa powder has 228 calories.
Does white rice or cocoa powder have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and white rice has 50% fewer carbohydrates than cocoa powder - white rice has 28.6g of carbs for 100g and cocoa powder has 57.9g of carbohydrates.
Does white rice or cocoa powder contain more calcium?
Cocoa powder is a rich source of calcium and it has 41 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and cocoa powder has 128mg of calcium.
Does white rice or cocoa powder contain more iron?
Cocoa powder is an abundant source of iron and it has 830% more iron than white rice - white rice has 1.5mg of iron in 100 grams and cocoa powder has 13.9mg of iron.
Does white rice or cocoa powder contain more potassium?
Cocoa powder is a rich source of potassium and it has 51 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and cocoa powder has 1524mg of potassium.