Hazelnut vs. Cocoa Powder
Nutrition comparison of Hazelnut and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hazelnut
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hazelnut and cocoa powder:
- Both cocoa powder and hazelnut are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Hazelnut has more beta-carotene than cocoa powder, however, cocoa powder contains more lutein + zeaxanthin than hazelnut.
- Hazelnut has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Hazelnut is an excellent source of Vitamin E.
USDA sources for nutritional information: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cocoa powder and hazelnut are high in calories. Hazelnut has 183% more calories than cocoa powder - cocoa powder has 228 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, hazelnut is lighter in protein, much lighter in carbs and much heavier in fat compared to cocoa powder per calorie. Hazelnut has a macronutrient ratio of 9:10:81 and for cocoa powder, 18:53:29 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hazelnut | Cocoa Powder | |
|---|---|---|
| Protein | 9% | 18% |
| Carbohydrates | 10% | 53% |
| Fat | 81% | 29% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and hazelnut has 70% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
dietary fiber
Both cocoa powder and hazelnut are high in dietary fiber. Cocoa powder has 294% more dietary fiber than hazelnut - cocoa powder has 37g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Cocoa powder and hazelnut contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and hazelnut has 4.9g of sugar.
Protein
protein
Both cocoa powder and hazelnut are high in protein. Cocoa powder has 30% more protein than hazelnut - cocoa powder has 19.6g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and hazelnut has 44% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Vitamins
Vitamin C
Hazelnut has more Vitamin C than cocoa powder - hazelnut has 3.8mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Hazelnut and cocoa powder contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 151 times more Vitamin E than cocoa powder - cocoa powder has 0.1mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.
Vitamin K
Cocoa powder and hazelnut contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Hazelnut has more thiamin, pantothenic acid, Vitamin B6 and folate. Both hazelnut and cocoa powder contain significant amounts of riboflavin and niacin.
| Hazelnut | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.338 MG | 0.078 MG |
| Riboflavin | 0.123 MG | 0.241 MG |
| Niacin | 2.05 MG | 2.185 MG |
| Pantothenic acid | 0.923 MG | 0.254 MG |
| Vitamin B6 | 0.62 MG | 0.118 MG |
| Folate | 88 UG | 32 UG |
Minerals
calcium
Both cocoa powder and hazelnut are high in calcium. Cocoa powder has a little more calcium (4%) than hazelnut by weight - cocoa powder has 128mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Both cocoa powder and hazelnut are high in iron. Cocoa powder has 216% more iron than hazelnut - cocoa powder has 13.9mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Both cocoa powder and hazelnut are high in potassium. Cocoa powder has 102% more potassium than hazelnut - cocoa powder has 1524mg of potassium per 100 grams and hazelnut has 755mg 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, hazelnut has more beta-carotene than cocoa powder per 100 grams, however, cocoa powder contains more lutein + zeaxanthin than hazelnut per 100 grams.
| Hazelnut | Cocoa Powder | |
|---|---|---|
| beta-carotene | 36 UG | ~ |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | ~ | 38 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than cocoa powder per 100 grams.
| Hazelnut | Cocoa Powder | |
|---|---|---|
| other omega 6 | 0.06 G | ~ |
| linoleic acid | 8.403 G | 0.44 G |
| Total | 8.463 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: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Hazelnut 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 % |
|
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% |
|
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 % |
|
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% |
|
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% |
|
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 cocoa powder or hazelnut contain more calories in 100 grams?Both cocoa powder and hazelnut are high in calories. Hazelnut has 180% more calories than cocoa powder - cocoa powder has 228 calories in 100g and hazelnut has 646 calories.
Does cocoa powder or hazelnut have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and hazelnut has 70% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and hazelnut has 17.6g of carbohydrates.
Does cocoa powder or hazelnut contain more calcium?
Both cocoa powder and hazelnut are high in calcium. Cocoa powder has a little more calcium ( 0%) than hazelnut by weight - cocoa powder has 128mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does cocoa powder or hazelnut contain more iron?
Both cocoa powder and hazelnut are high in iron. Cocoa powder has 220% more iron than hazelnut - cocoa powder has 13.9mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does cocoa powder or hazelnut contain more potassium?
Both cocoa powder and hazelnut are high in potassium. Cocoa powder has 100% more potassium than hazelnut - cocoa powder has 1524mg of potassium in 100 grams and hazelnut has 755mg of potassium.