Egg Yolk vs. Cocoa Powder
Nutrition comparison of Egg Yolk and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and cocoa powder:
- Both cocoa powder and egg yolk are high in calcium, calories, iron, protein and saturated fat.
- Cocoa powder is an excellent source of dietary fiber and potassium.
- Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, cocoa powder contains more niacin.
- Egg yolk is an excellent source of Vitamin A and Vitamin D.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cocoa powder and egg yolk are high in calories. Egg yolk has 41% more calories than cocoa powder - cocoa powder has 228 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is much lighter in carbs, much heavier in fat and similar to cocoa powder for protein. Egg yolk has a macronutrient ratio of 20:5:76 and for cocoa powder, 18:53:29 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Cocoa Powder | |
|---|---|---|
| Protein | 20% | 18% |
| Carbohydrates | 5% | 53% |
| Fat | 76% | 29% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and egg yolk has 94% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
Cocoa powder is an excellent source of dietary fiber and it has more dietary fiber than egg yolk - cocoa powder has 37g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Cocoa powder and egg yolk contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and egg yolk has 0.56g of sugar.
Protein
protein
Both cocoa powder and egg yolk are high in protein. Cocoa powder has 24% more protein than egg yolk - cocoa powder has 19.6g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Both cocoa powder and egg yolk are high in saturated fat. Egg yolk has 18% more saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and cocoa powder has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and cocoa powder does not contain significant amounts.
Vitamins
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has more Vitamin A than cocoa powder - egg yolk has 381ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than cocoa powder - egg yolk has 218iu of Vitamin D per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Egg yolk has 24 times more Vitamin E than cocoa powder - cocoa powder has 0.1mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Cocoa powder and egg yolk contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and egg yolk has 0.7ug of Vitamin K.
The B Vitamins
Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, cocoa powder contains more niacin.
| Egg Yolk | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.176 MG | 0.078 MG |
| Riboflavin | 0.528 MG | 0.241 MG |
| Niacin | 0.024 MG | 2.185 MG |
| Pantothenic acid | 2.99 MG | 0.254 MG |
| Vitamin B6 | 0.35 MG | 0.118 MG |
| Folate | 146 UG | 32 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Both cocoa powder and egg yolk are high in calcium. Cocoa powder is very similar to cocoa powder for calcium - cocoa powder has 128mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Both cocoa powder and egg yolk are high in iron. Cocoa powder has 408% more iron than egg yolk - cocoa powder has 13.9mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Cocoa powder is an excellent source of potassium and it has 12 times more potassium than egg yolk - cocoa powder has 1524mg of potassium per 100 grams and egg yolk has 109mg of potassium.
Antioxidants and Phytonutrients
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,
| Egg Yolk | Cocoa Powder | |
|---|---|---|
| beta-carotene | 88 UG | ~ |
| alpha-carotene | 38 UG | ~ |
| lutein + zeaxanthin | 1094 UG | 38 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than cocoa powder per 100 grams.
| Egg Yolk | Cocoa Powder | |
|---|---|---|
| other omega 6 | 0.438 G | ~ |
| linoleic acid | 3.538 G | 0.44 G |
| Total | 3.976 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: Egg Yolk (Egg, yolk, raw, fresh) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Egg Yolk 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 egg yolk contain more calories in 100 grams?Both cocoa powder and egg yolk are high in calories. Egg yolk has 40% more calories than cocoa powder - cocoa powder has 228 calories in 100g and egg yolk has 322 calories.
Does cocoa powder or egg yolk have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and egg yolk has 90% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and egg yolk has 3.6g of carbohydrates.
Does cocoa powder or egg yolk contain more calcium?
Both cocoa powder and egg yolk are high in calcium. Cocoa powder is very similar to cocoa powder for calcium - cocoa powder has 128mg of calcium in 100 grams and egg yolk has 129mg of calcium.
Does cocoa powder or egg yolk contain more iron?
Both cocoa powder and egg yolk are high in iron. Cocoa powder has 410% more iron than egg yolk - cocoa powder has 13.9mg of iron in 100 grams and egg yolk has 2.7mg of iron.
Does cocoa powder or egg yolk contain more potassium?
Cocoa powder is a rich source of potassium and it has 12 times more potassium than egg yolk - cocoa powder has 1524mg of potassium in 100 grams and egg yolk has 109mg of potassium.