Greek Yogurt vs. Cocoa Powder
Nutrition comparison of Greek Yogurt and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and cocoa powder:
- Both cocoa powder and greek yogurt are high in calcium and protein.
- Cocoa powder has more niacin, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12.
- Cocoa powder is an excellent source of dietary fiber, iron and potassium.
- Greek yogurt has signficantly more Vitamin A than cocoa powder.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) 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 greek yogurt has 68% less calories than cocoa powder - cocoa powder has 228 calories per 100 grams and greek yogurt has 73 calories.
For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and lighter in fat compared to cocoa powder per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for cocoa powder, 18:54:29 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Cocoa Powder | |
|---|---|---|
| Protein | 55% | 18% |
| Carbohydrates | 22% | 54% |
| Fat | 24% | 29% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and greek yogurt has 93% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.
dietary fiber
Cocoa powder is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - cocoa powder has 37g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Cocoa powder and greek yogurt contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and greek yogurt has 3.6g of sugar.
Protein
protein
Both cocoa powder and greek yogurt are high in protein. Cocoa powder has 97% more protein than greek yogurt - cocoa powder has 19.6g of protein per 100 grams and greek yogurt has 10g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and greek yogurt has 85% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.
trans fat
Both greek yogurt and cocoa powder are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and cocoa powder does not contain significant amounts.
cholesterol
Cocoa powder has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and cocoa powder does not contain significant amounts.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than cocoa powder - greek yogurt has 0.8mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Greek yogurt has signficantly more Vitamin A than cocoa powder - greek yogurt has 90ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and greek yogurt contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.
Vitamin K
Cocoa powder and greek yogurt contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.
The B Vitamins
Cocoa powder has more niacin, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12. Both greek yogurt and cocoa powder contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Greek Yogurt | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.044 MG | 0.078 MG |
| Riboflavin | 0.233 MG | 0.241 MG |
| Niacin | 0.197 MG | 2.185 MG |
| Pantothenic acid | 0.47 MG | 0.254 MG |
| Vitamin B6 | 0.055 MG | 0.118 MG |
| Folate | 12 UG | 32 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Both cocoa powder and greek yogurt are high in calcium. Cocoa powder has 11% more calcium than greek yogurt - cocoa powder has 128mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 345 times more iron than greek yogurt - cocoa powder has 13.9mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
potassium
Cocoa powder is an excellent source of potassium and it has 981% more potassium than greek yogurt - cocoa powder has 1524mg of potassium per 100 grams and greek yogurt has 141mg 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,
| Greek Yogurt | Cocoa Powder | |
|---|---|---|
| beta-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 1 UG | 38 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cocoa powder has more linoleic acid than greek yogurt per 100 grams.
| Greek Yogurt | Cocoa Powder | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.065 G | 0.44 G |
| Total | 0.067 G | 0.44 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Greek Yogurt or Cocoa Powder .
Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Greek Yogurt 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 greek yogurt contain more calories in 100 grams?Cocoa powder is high in calories and greek yogurt has 70% less calories than cocoa powder - cocoa powder has 228 calories in 100g and greek yogurt has 73 calories.
Is cocoa powder or greek yogurt better for protein?
Both cocoa powder and greek yogurt are high in protein. Cocoa powder has 100% more protein than greek yogurt - cocoa powder has 19.6g of protein per 100 grams and greek yogurt has 10g of protein.
Does cocoa powder or greek yogurt have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and greek yogurt has 90% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and greek yogurt has 3.9g of carbohydrates.
Does cocoa powder or greek yogurt contain more calcium?
Both cocoa powder and greek yogurt are high in calcium. Cocoa powder has 10% more calcium than greek yogurt - cocoa powder has 128mg of calcium in 100 grams and greek yogurt has 115mg of calcium.
Does cocoa powder or greek yogurt contain more iron?
Cocoa powder is an abundant source of iron and it has 345 times more iron than greek yogurt - cocoa powder has 13.9mg of iron in 100 grams and greek yogurt has 0.04mg of iron.
Does cocoa powder or greek yogurt contain more potassium?
Cocoa powder is a rich source of potassium and it has 980% more potassium than greek yogurt - cocoa powder has 1524mg of potassium in 100 grams and greek yogurt has 141mg of potassium.