Milk vs. Cocoa Powder
Nutrition comparison of Milk and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and cocoa powder:
- Both cocoa powder and milk are high in calcium.
- Cocoa powder has more niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12.
- Cocoa powder is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 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 milk has 78% less calories than cocoa powder - cocoa powder has 228 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is heavier in protein, lighter in carbs and heavier in fat compared to cocoa powder per calorie. Milk has a macronutrient ratio of 27:38:35 and for cocoa powder, 18:53:29 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Cocoa Powder | |
|---|---|---|
| Protein | 27% | 18% |
| Carbohydrates | 38% | 53% |
| Fat | 35% | 29% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and milk has 92% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
dietary fiber
Cocoa powder is an excellent source of dietary fiber and it has more dietary fiber than milk - cocoa powder has 37g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Cocoa powder and milk contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Cocoa powder is an excellent source of protein and it has 494% more protein than milk - cocoa powder has 19.6g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and milk has 84% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and cocoa powder are low in trans fat - milk has 0.09g of trans fat per 100 grams and cocoa powder does not contain significant amounts.
cholesterol
Both milk and cocoa powder are low in cholesterol - milk has 8mg of cholesterol per 100 grams and cocoa powder does not contain significant amounts.
Vitamins
Vitamin C
Milk and cocoa powder contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Milk has more Vitamin A than cocoa powder - milk has 55ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than cocoa powder - milk has 49iu of Vitamin D per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and milk contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Cocoa powder and milk contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Cocoa powder has more niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12. Both milk and cocoa powder contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Milk | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.039 MG | 0.078 MG |
| Riboflavin | 0.185 MG | 0.241 MG |
| Niacin | 0.092 MG | 2.185 MG |
| Pantothenic acid | 0.356 MG | 0.254 MG |
| Vitamin B6 | 0.038 MG | 0.118 MG |
| Folate | 5 UG | 32 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Both cocoa powder and milk are high in calcium. Cocoa powder has a little more calcium (7%) than milk by weight - cocoa powder has 128mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 692 times more iron than milk - cocoa powder has 13.9mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Cocoa powder is an excellent source of potassium and it has 989% more potassium than milk - cocoa powder has 1524mg of potassium per 100 grams and milk has 140mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cocoa powder has more linoleic acid than milk per 100 grams.
| Milk | Cocoa Powder | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.44 G |
| Total | 0.066 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Milk 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 milk contain more calories in 100 grams?Cocoa powder is high in calories and milk has 80% less calories than cocoa powder - cocoa powder has 228 calories in 100g and milk has 50 calories.
Does cocoa powder or milk have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and milk has 90% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and milk has 4.8g of carbohydrates.
Does cocoa powder or milk contain more calcium?
Both cocoa powder and milk are high in calcium. Cocoa powder has a little more calcium ( 10%) than milk by weight - cocoa powder has 128mg of calcium in 100 grams and milk has 120mg of calcium.
Does cocoa powder or milk contain more iron?
Cocoa powder is an abundant source of iron and it has 692 times more iron than milk - cocoa powder has 13.9mg of iron in 100 grams and milk has 0.02mg of iron.
Does cocoa powder or milk contain more potassium?
Cocoa powder is a rich source of potassium and it has 990% more potassium than milk - cocoa powder has 1524mg of potassium in 100 grams and milk has 140mg of potassium.