Kefir vs. Cocoa Powder
Nutrition comparison of Kefir and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and cocoa powder:
- Both cocoa powder and kefir are high in calcium.
- Cocoa powder has more thiamin, niacin, Vitamin B6 and folate, however, kefir contains more Vitamin B12.
- Cocoa powder is an excellent source of dietary fiber, iron, potassium and protein.
- Kefir is an excellent source of Vitamin A.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) 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 kefir has 81% less calories than cocoa powder - cocoa powder has 228 calories per 100 grams and kefir has 43 calories.
For macronutrient ratios, kefir is heavier in protein, lighter in carbs and lighter in fat compared to cocoa powder per calorie. Kefir has a macronutrient ratio of 35:44:21 and for cocoa powder, 18:53:29 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Cocoa Powder | |
|---|---|---|
| Protein | 35% | 18% |
| Carbohydrates | 44% | 53% |
| Fat | 21% | 29% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and kefir has 92% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.
dietary fiber
Cocoa powder is an excellent source of dietary fiber and it has more dietary fiber than kefir - cocoa powder has 37g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Cocoa powder and kefir contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and kefir has 4.6g of sugar.
Protein
protein
Cocoa powder is an excellent source of protein and it has 417% more protein than kefir - cocoa powder has 19.6g of protein per 100 grams and kefir has 3.8g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and kefir has 92% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.
trans fat
Both kefir and cocoa powder are low in trans fat - kefir has 0.04g of trans fat per 100 grams and cocoa powder does not contain significant amounts.
cholesterol
Both kefir and cocoa powder are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and cocoa powder does not contain significant amounts.
Vitamins
Vitamin C
Kefir and cocoa powder contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Kefir is an excellent source of Vitamin A and it has more Vitamin A than cocoa powder - kefir has 171ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin D
Kefir has more Vitamin D than cocoa powder - kefir has 41iu of Vitamin D per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and kefir contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and kefir has 0.02mg of Vitamin E.
Vitamin K
Cocoa powder and kefir contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and kefir has 0.1ug of Vitamin K.
The B Vitamins
Cocoa powder has more thiamin, niacin, Vitamin B6 and folate, however, kefir contains more Vitamin B12. Both kefir and cocoa powder contain significant amounts of riboflavin and pantothenic acid.
| Kefir | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.03 MG | 0.078 MG |
| Riboflavin | 0.135 MG | 0.241 MG |
| Niacin | 0.15 MG | 2.185 MG |
| Pantothenic acid | 0.385 MG | 0.254 MG |
| Vitamin B6 | 0.058 MG | 0.118 MG |
| Folate | 13 UG | 32 UG |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Both cocoa powder and kefir are high in calcium. Cocoa powder is very similar to cocoa powder for calcium - cocoa powder has 128mg of calcium per 100 grams and kefir has 130mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 345 times more iron than kefir - cocoa powder has 13.9mg of iron per 100 grams and kefir has 0.04mg of iron.
potassium
Cocoa powder is an excellent source of potassium and it has 829% more potassium than kefir - cocoa powder has 1524mg of potassium per 100 grams and kefir has 164mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cocoa powder has more linoleic acid than kefir per 100 grams.
| Kefir | Cocoa Powder | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.042 G | 0.44 G |
| Total | 0.044 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: Kefir (Kefir, lowfat, plain, LIFEWAY) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Kefir 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 kefir contain more calories in 100 grams?Cocoa powder is high in calories and kefir has 80% less calories than cocoa powder - cocoa powder has 228 calories in 100g and kefir has 43 calories.
Is cocoa powder or kefir better for protein?
Cocoa powder is a fantastic source of protein and it has 420% more protein than kefir - cocoa powder has 19.6g of protein per 100 grams and kefir has 3.8g of protein.
Does cocoa powder or kefir have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and kefir has 90% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and kefir has 4.8g of carbohydrates.
Does cocoa powder or kefir contain more calcium?
Both cocoa powder and kefir are high in calcium. Cocoa powder is very similar to cocoa powder for calcium - cocoa powder has 128mg of calcium in 100 grams and kefir has 130mg of calcium.
Does cocoa powder or kefir contain more iron?
Cocoa powder is an abundant source of iron and it has 345 times more iron than kefir - cocoa powder has 13.9mg of iron in 100 grams and kefir has 0.04mg of iron.
Does cocoa powder or kefir contain more potassium?
Cocoa powder is a rich source of potassium and it has 830% more potassium than kefir - cocoa powder has 1524mg of potassium in 100 grams and kefir has 164mg of potassium.