Granola vs. Cocoa Powder
Nutrition comparison of Granola and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and cocoa powder:
- Both cocoa powder and granola are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Cocoa powder has signficantly less sugar than granola.
- Granola has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Granola is an excellent source of Vitamin E.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cocoa powder and granola are high in calories. Granola has 114% more calories than cocoa powder - cocoa powder has 228 calories per 100 grams and granola has 489 calories.
For macronutrient ratios, granola is lighter in protein, lighter in carbs and heavier in fat compared to cocoa powder per calorie. Granola has a macronutrient ratio of 11:44:45 and for cocoa powder, 18:53:29 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Cocoa Powder | |
|---|---|---|
| Protein | 11% | 18% |
| Carbohydrates | 44% | 53% |
| Fat | 45% | 29% |
| Alcohol | ~ | ~ |
carbohydrates
Both cocoa powder and granola are high in carbohydrates. Cocoa powder has a little more carbohydrates (7%) than granola by weight - cocoa powder has 57.9g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Both cocoa powder and granola are high in dietary fiber. Cocoa powder has 316% more dietary fiber than granola - cocoa powder has 37g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Cocoa powder has signficantly less sugar than granola - cocoa powder has 1.8g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Both cocoa powder and granola are high in protein. Cocoa powder has 43% more protein than granola - cocoa powder has 19.6g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and granola has 51% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and cocoa powder are low in trans fat - granola has 0.02g of trans fat per 100 grams and cocoa powder does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than cocoa powder - granola has 1.2mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Granola and cocoa powder contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has 110 times more Vitamin E than cocoa powder - cocoa powder has 0.1mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Cocoa powder and granola contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Granola has more thiamin, pantothenic acid, Vitamin B6 and folate. Both granola and cocoa powder contain significant amounts of riboflavin and niacin.
| Granola | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.548 MG | 0.078 MG |
| Riboflavin | 0.354 MG | 0.241 MG |
| Niacin | 2.739 MG | 2.185 MG |
| Pantothenic acid | 0.752 MG | 0.254 MG |
| Vitamin B6 | 0.37 MG | 0.118 MG |
| Folate | 84 UG | 32 UG |
Minerals
calcium
Both cocoa powder and granola are high in calcium. Cocoa powder has 68% more calcium than granola - cocoa powder has 128mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Both cocoa powder and granola are high in iron. Cocoa powder has 251% more iron than granola - cocoa powder has 13.9mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both cocoa powder and granola are high in potassium. Cocoa powder has 183% more potassium than granola - cocoa powder has 1524mg of potassium per 100 grams and granola has 539mg 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,
| Granola | Cocoa Powder | |
|---|---|---|
| beta-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 137 UG | 38 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than cocoa powder per 100 grams.
| Granola | Cocoa Powder | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 0.44 G |
| Total | 7.247 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: Granola (Cereals ready-to-eat, granola, homemade) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Granola 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 granola contain more calories in 100 grams?Both cocoa powder and granola are high in calories. Granola has 110% more calories than cocoa powder - cocoa powder has 228 calories in 100g and granola has 489 calories.
Does cocoa powder or granola have more carbohydrates?
By weight, both cocoa powder and granola are high in carbohydrates. cocoa powder has a little more carbohydrates ( 10%) than granola by weight - cocoa powder has 57.9g of carbs for 100g and granola has 53.9g of carbohydrates.
Does cocoa powder or granola contain more calcium?
Both cocoa powder and granola are high in calcium. Cocoa powder has 70% more calcium than granola - cocoa powder has 128mg of calcium in 100 grams and granola has 76mg of calcium.
Does cocoa powder or granola contain more iron?
Both cocoa powder and granola are high in iron. Cocoa powder has 250% more iron than granola - cocoa powder has 13.9mg of iron in 100 grams and granola has 4mg of iron.
Does cocoa powder or granola contain more potassium?
Both cocoa powder and granola are high in potassium. Cocoa powder has 180% more potassium than granola - cocoa powder has 1524mg of potassium in 100 grams and granola has 539mg of potassium.