Coconut vs. Cocoa Powder
Nutrition comparison of Coconut and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and cocoa powder:
- Both cocoa powder and coconut are high in calories, dietary fiber, iron, potassium and saturated fat.
- Cocoa powder has 72% less sugar than coconut.
- Cocoa powder has more riboflavin, niacin and Vitamin B6.
- Cocoa powder is an excellent source of calcium and protein.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cocoa powder and coconut are high in calories. Coconut has 55% more calories than cocoa powder - cocoa powder has 228 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, coconut is lighter in protein, much lighter in carbs and much heavier in fat compared to cocoa powder per calorie. Coconut has a macronutrient ratio of 4:16:80 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Cocoa Powder | |
|---|---|---|
| Protein | 4% | 19% |
| Carbohydrates | 16% | 54% |
| Fat | 80% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and coconut has 74% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
dietary fiber
Both cocoa powder and coconut are high in dietary fiber. Cocoa powder has 311% more dietary fiber than coconut - cocoa powder has 37g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Cocoa powder has 72% less sugar than coconut - cocoa powder has 1.8g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Cocoa powder is an excellent source of protein and it has 489% more protein than coconut - cocoa powder has 19.6g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Both cocoa powder and coconut are high in saturated fat. Coconut has 268% more saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Coconut has more Vitamin C than cocoa powder - coconut has 3.3mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and coconut contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Cocoa powder and coconut contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Cocoa powder has more riboflavin, niacin and Vitamin B6. Both coconut and cocoa powder contain significant amounts of thiamin, pantothenic acid and folate.
| Coconut | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.066 MG | 0.078 MG |
| Riboflavin | 0.02 MG | 0.241 MG |
| Niacin | 0.54 MG | 2.185 MG |
| Pantothenic acid | 0.3 MG | 0.254 MG |
| Vitamin B6 | 0.054 MG | 0.118 MG |
| Folate | 26 UG | 32 UG |
Minerals
calcium
Cocoa powder is an excellent source of calcium and it has 814% more calcium than coconut - cocoa powder has 128mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Both cocoa powder and coconut are high in iron. Cocoa powder has 470% more iron than coconut - cocoa powder has 13.9mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Both cocoa powder and coconut are high in potassium. Cocoa powder has 328% more potassium than coconut - cocoa powder has 1524mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both coconut and cocoa powder contain significant amounts of linoleic acid.
| Coconut | Cocoa Powder | |
|---|---|---|
| linoleic acid | 0.366 G | 0.44 G |
| Total | 0.366 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: Coconut (Nuts, coconut meat, raw) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Coconut g
()
|
Daily Values (%) |
Cocoa Powder 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 coconut contain more calories in 100 grams?Both cocoa powder and coconut are high in calories. Coconut has 60% more calories than cocoa powder - cocoa powder has 228 calories in 100g and coconut has 354 calories.
Does cocoa powder or coconut have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and coconut has 70% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and coconut has 15.2g of carbohydrates.
Does cocoa powder or coconut contain more calcium?
Cocoa powder is a rich source of calcium and it has 810% more calcium than coconut - cocoa powder has 128mg of calcium in 100 grams and coconut has 14mg of calcium.
Does cocoa powder or coconut contain more iron?
Both cocoa powder and coconut are high in iron. Cocoa powder has 470% more iron than coconut - cocoa powder has 13.9mg of iron in 100 grams and coconut has 2.4mg of iron.
Does cocoa powder or coconut contain more potassium?
Both cocoa powder and coconut are high in potassium. Cocoa powder has 330% more potassium than coconut - cocoa powder has 1524mg of potassium in 100 grams and coconut has 356mg of potassium.