Figs vs. Cocoa Powder
Nutrition comparison of Figs and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and cocoa powder:
- Both cocoa powder and figs are high in dietary fiber and potassium.
- Cocoa powder has more riboflavin, niacin and folate.
- Cocoa powder has signficantly less sugar than fig.
- Cocoa powder is an excellent source of calcium, iron and protein.
- Fig has more beta-carotene than cocoa powder, however, cocoa powder contains more lutein + zeaxanthin than fig.
USDA sources for nutritional information: Figs (Figs, raw) 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 fig has 68% less calories than cocoa powder - cocoa powder has 228 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, figs is lighter in protein, much heavier in carbs and much lighter in fat compared to cocoa powder per calorie. Figs has a macronutrient ratio of 4:93:3 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Cocoa Powder | |
|---|---|---|
| Protein | 4% | 19% |
| Carbohydrates | 93% | 54% |
| Fat | 3% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and fig has 67% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
dietary fiber
Both cocoa powder and figs are high in dietary fiber. Cocoa powder has 11 times more dietary fiber than fig - cocoa powder has 37g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Cocoa powder has signficantly less sugar than fig - cocoa powder has 1.8g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Cocoa powder is an excellent source of protein and it has 25 times more protein than fig - cocoa powder has 19.6g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and fig has 99% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Fig has more Vitamin C than cocoa powder - fig has 2mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Fig has more Vitamin A than cocoa powder - fig has 7ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and figs contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Cocoa powder and figs contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Cocoa powder has more riboflavin, niacin and folate. Both figs and cocoa powder contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Figs | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.06 MG | 0.078 MG |
| Riboflavin | 0.05 MG | 0.241 MG |
| Niacin | 0.4 MG | 2.185 MG |
| Pantothenic acid | 0.3 MG | 0.254 MG |
| Vitamin B6 | 0.113 MG | 0.118 MG |
| Folate | 6 UG | 32 UG |
Minerals
calcium
Cocoa powder is an excellent source of calcium and it has 266% more calcium than fig - cocoa powder has 128mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 36 times more iron than fig - cocoa powder has 13.9mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Both cocoa powder and figs are high in potassium. Cocoa powder has 557% more potassium than fig - cocoa powder has 1524mg of potassium per 100 grams and fig has 232mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both figs and cocoa powder contain significant amounts of quercetin.
| Figs | Cocoa Powder | |
|---|---|---|
| Quercetin | 5.47 mg | 10.0 mg |
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, fig has more beta-carotene than cocoa powder per 100 grams, however, cocoa powder contains more lutein + zeaxanthin than fig per 100 grams.
| Figs | Cocoa Powder | |
|---|---|---|
| beta-carotene | 85 UG | ~ |
| lutein + zeaxanthin | 9 UG | 38 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cocoa powder has more linoleic acid than fig per 100 grams.
| Figs | Cocoa Powder | |
|---|---|---|
| linoleic acid | 0.144 G | 0.44 G |
| Total | 0.144 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: Figs (Figs, raw) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Figs 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 figs contain more calories in 100 grams?Cocoa powder is high in calories and fig has 70% less calories than cocoa powder - cocoa powder has 228 calories in 100g and fig has 74 calories.
Does cocoa powder or figs have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and fig has 70% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and fig has 19.2g of carbohydrates.
Does cocoa powder or figs contain more calcium?
Cocoa powder is a rich source of calcium and it has 270% more calcium than fig - cocoa powder has 128mg of calcium in 100 grams and fig has 35mg of calcium.
Does cocoa powder or figs contain more iron?
Cocoa powder is an abundant source of iron and it has 36 times more iron than fig - cocoa powder has 13.9mg of iron in 100 grams and fig has 0.37mg of iron.
Does cocoa powder or figs contain more potassium?
Both cocoa powder and figs are high in potassium. Cocoa powder has 560% more potassium than fig - cocoa powder has 1524mg of potassium in 100 grams and fig has 232mg of potassium.