Flaxseeds vs. Cocoa Powder
Nutrition comparison of Flaxseeds and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and cocoa powder:
- Both flaxseeds and cocoa powder are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Flaxseed has more thiamin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and cocoa powder are high in calories. Flaxseed has 134% more calories than cocoa powder - flaxseed has 534 calories per 100 grams and cocoa powder has 228 calories.
For macronutrient ratios, flaxseeds is lighter in protein, much lighter in carbs and much heavier in fat compared to cocoa powder per calorie. Flaxseeds has a macronutrient ratio of 13:21:66 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Cocoa Powder | |
|---|---|---|
| Protein | 13% | 19% |
| Carbohydrates | 21% | 54% |
| Fat | 66% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and flaxseed has 50% less carbohydrates than cocoa powder - flaxseed has 28.9g of total carbs per 100 grams and cocoa powder has 57.9g of carbohydrates.
dietary fiber
Both flaxseeds and cocoa powder are high in dietary fiber. Cocoa powder has 36% more dietary fiber than flaxseed - flaxseed has 27.3g of dietary fiber per 100 grams and cocoa powder has 37g of dietary fiber.
sugar
Flaxseeds and cocoa powder contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and cocoa powder has 1.8g of sugar.
Protein
protein
Both flaxseeds and cocoa powder are high in protein. Flaxseed is very similar to flaxseed for protein - flaxseed has 18.3g of protein per 100 grams and cocoa powder has 19.6g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and flaxseed has 55% less saturated fat than cocoa powder - flaxseed has 3.7g of saturated fat per 100 grams and cocoa powder has 8.1g of saturated fat.
Vitamins
Vitamin C
Flaxseeds and cocoa powder contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Flaxseeds and cocoa powder contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and cocoa powder has 0.1mg of Vitamin E.
Vitamin K
Flaxseeds and cocoa powder contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and cocoa powder has 2.5ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, pantothenic acid, Vitamin B6 and folate. Both flaxseeds and cocoa powder contain significant amounts of riboflavin and niacin.
| Flaxseeds | Cocoa Powder | |
|---|---|---|
| Thiamin | 1.644 MG | 0.078 MG |
| Riboflavin | 0.161 MG | 0.241 MG |
| Niacin | 3.08 MG | 2.185 MG |
| Pantothenic acid | 0.985 MG | 0.254 MG |
| Vitamin B6 | 0.473 MG | 0.118 MG |
| Folate | 87 UG | 32 UG |
Minerals
calcium
Both flaxseeds and cocoa powder are high in calcium. Flaxseed has 99% more calcium than cocoa powder - flaxseed has 255mg of calcium per 100 grams and cocoa powder has 128mg of calcium.
iron
Both flaxseeds and cocoa powder are high in iron. Cocoa powder has 142% more iron than flaxseed - flaxseed has 5.7mg of iron per 100 grams and cocoa powder has 13.9mg of iron.
potassium
Both flaxseeds and cocoa powder are high in potassium. Cocoa powder has 87% more potassium than flaxseed - flaxseed has 813mg of potassium per 100 grams and cocoa powder has 1524mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than cocoa powder per 100 grams.
| Flaxseeds | Cocoa Powder | |
|---|---|---|
| other omega 6 | 0.007 G | ~ |
| linoleic acid | 5.903 G | 0.44 G |
| Total | 5.91 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: Flaxseeds (Seeds, flaxseed) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Flaxseeds 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 % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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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 % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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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% |
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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% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or cocoa powder contain more calories in 100 grams?Both flaxseeds and cocoa powder are high in calories. Flaxseed has 130% more calories than cocoa powder - flaxseed has 534 calories in 100g and cocoa powder has 228 calories.
Does flaxseeds or cocoa powder have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and flaxseed has 50% fewer carbohydrates than cocoa powder - flaxseed has 28.9g of carbs for 100g and cocoa powder has 57.9g of carbohydrates.
Does flaxseeds or cocoa powder contain more calcium?
Both flaxseeds and cocoa powder are high in calcium. Flaxseed has 100% more calcium than cocoa powder - flaxseed has 255mg of calcium in 100 grams and cocoa powder has 128mg of calcium.
Does flaxseeds or cocoa powder contain more iron?
Both flaxseeds and cocoa powder are high in iron. Cocoa powder has 140% more iron than flaxseed - flaxseed has 5.7mg of iron in 100 grams and cocoa powder has 13.9mg of iron.
Does flaxseeds or cocoa powder contain more potassium?
Both flaxseeds and cocoa powder are high in potassium. Cocoa powder has 90% more potassium than flaxseed - flaxseed has 813mg of potassium in 100 grams and cocoa powder has 1524mg of potassium.