Whole Milk vs. Cocoa Powder
Nutrition comparison of Whole Milk and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and cocoa powder:
- Both cocoa powder and whole milk are high in calcium.
- Cocoa powder has more niacin, Vitamin B6 and folate, however, whole milk contains more Vitamin B12.
- Cocoa powder is an excellent source of dietary fiber, iron, potassium and protein.
- Whole milk has signficantly more Vitamin D than cocoa powder.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cocoa powder is high in calories and whole milk has 73% less calories than cocoa powder - cocoa powder has 228 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, whole milk is much lighter in carbs, much heavier in fat and similar to cocoa powder for protein. Whole milk has a macronutrient ratio of 22:30:48 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Cocoa Powder | |
|---|---|---|
| Protein | 22% | 19% |
| Carbohydrates | 30% | 54% |
| Fat | 48% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and whole milk has 92% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
dietary fiber
Cocoa powder is an excellent source of dietary fiber and it has more dietary fiber than whole milk - cocoa powder has 37g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Cocoa powder and whole milk contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and whole milk has 5.1g of sugar.
Protein
protein
Cocoa powder is an excellent source of protein and it has 522% more protein than whole milk - cocoa powder has 19.6g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and whole milk has 77% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Cocoa powder has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and cocoa powder does not contain significant amounts.
Vitamins
Vitamin A
Whole milk has more Vitamin A than cocoa powder - whole milk has 46ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than cocoa powder - whole milk has 51iu of Vitamin D per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and whole milk contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.
Vitamin K
Cocoa powder and whole milk contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.
The B Vitamins
Cocoa powder has more niacin, Vitamin B6 and folate, however, whole milk contains more Vitamin B12. Both whole milk and cocoa powder contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Whole Milk | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.046 MG | 0.078 MG |
| Riboflavin | 0.169 MG | 0.241 MG |
| Niacin | 0.089 MG | 2.185 MG |
| Pantothenic acid | 0.373 MG | 0.254 MG |
| Vitamin B6 | 0.036 MG | 0.118 MG |
| Folate | 5 UG | 32 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Both cocoa powder and whole milk are high in calcium. Cocoa powder has 13% more calcium than whole milk - cocoa powder has 128mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 461 times more iron than whole milk - cocoa powder has 13.9mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Cocoa powder is an excellent source of potassium and it has 10 times more potassium than whole milk - cocoa powder has 1524mg of potassium per 100 grams and whole milk has 132mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cocoa powder has more linoleic acid than whole milk per 100 grams.
| Whole Milk | Cocoa Powder | |
|---|---|---|
| linoleic acid | 0.12 G | 0.44 G |
| Total | 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Whole Milk 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 cocoa powder or whole milk contain more calories in 100 grams?Cocoa powder is high in calories and whole milk has 70% less calories than cocoa powder - cocoa powder has 228 calories in 100g and whole milk has 61 calories.
Does cocoa powder or whole milk have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and whole milk has 90% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and whole milk has 4.8g of carbohydrates.
Does cocoa powder or whole milk contain more calcium?
Both cocoa powder and whole milk are high in calcium. Cocoa powder has 10% more calcium than whole milk - cocoa powder has 128mg of calcium in 100 grams and whole milk has 113mg of calcium.
Does cocoa powder or whole milk contain more iron?
Cocoa powder is an abundant source of iron and it has 461 times more iron than whole milk - cocoa powder has 13.9mg of iron in 100 grams and whole milk has 0.03mg of iron.
Does cocoa powder or whole milk contain more potassium?
Cocoa powder is a rich source of potassium and it has 10 times more potassium than whole milk - cocoa powder has 1524mg of potassium in 100 grams and whole milk has 132mg of potassium.