Oats vs. Cocoa Powder
Nutrition comparison of Oats and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and cocoa powder:
- Both cocoa powder and oats are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Oat has more thiamin and pantothenic acid, however, cocoa powder contains more niacin.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cocoa powder and oats are high in calories. Oat has 71% more calories than cocoa powder - cocoa powder has 228 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is heavier in carbs, lighter in fat and similar to cocoa powder for protein. Oats has a macronutrient ratio of 17:67:16 and for cocoa powder, 18:53:29 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Cocoa Powder | |
|---|---|---|
| Protein | 17% | 18% |
| Carbohydrates | 67% | 53% |
| Fat | 16% | 29% |
| Alcohol | ~ | ~ |
carbohydrates
Both cocoa powder and oats are high in carbohydrates. Oat has 14% more carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Both cocoa powder and oats are high in dietary fiber. Cocoa powder has 249% more dietary fiber than oat - cocoa powder has 37g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Oat has less sugar than cocoa powder - cocoa powder has 1.8g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both cocoa powder and oats are high in protein. Cocoa powder has 16% more protein than oat - cocoa powder has 19.6g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and oat has 85% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin E
Cocoa powder and oats contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Cocoa powder and oats contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin and pantothenic acid, however, cocoa powder contains more niacin. Both oats and cocoa powder contain significant amounts of riboflavin, Vitamin B6 and folate.
| Oats | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.763 MG | 0.078 MG |
| Riboflavin | 0.139 MG | 0.241 MG |
| Niacin | 0.961 MG | 2.185 MG |
| Pantothenic acid | 1.349 MG | 0.254 MG |
| Vitamin B6 | 0.119 MG | 0.118 MG |
| Folate | 56 UG | 32 UG |
Minerals
calcium
Both cocoa powder and oats are high in calcium. Cocoa powder has 137% more calcium than oat - cocoa powder has 128mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Both cocoa powder and oats are high in iron. Cocoa powder has 194% more iron than oat - cocoa powder has 13.9mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Both cocoa powder and oats are high in potassium. Cocoa powder has 255% more potassium than oat - cocoa powder has 1524mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than cocoa powder per 100 grams.
| Oats | Cocoa Powder | |
|---|---|---|
| linoleic acid | 2.424 G | 0.44 G |
| Total | 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Oats 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 oats contain more calories in 100 grams?Both cocoa powder and oats are high in calories. Oat has 70% more calories than cocoa powder - cocoa powder has 228 calories in 100g and oat has 389 calories.
Does cocoa powder or oats have more carbohydrates?
By weight, both cocoa powder and oats are high in carbohydrates. oat has 10% more carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and oat has 66.3g of carbohydrates.
Does cocoa powder or oats contain more calcium?
Both cocoa powder and oats are high in calcium. Cocoa powder has 140% more calcium than oat - cocoa powder has 128mg of calcium in 100 grams and oat has 54mg of calcium.
Does cocoa powder or oats contain more iron?
Both cocoa powder and oats are high in iron. Cocoa powder has 190% more iron than oat - cocoa powder has 13.9mg of iron in 100 grams and oat has 4.7mg of iron.
Does cocoa powder or oats contain more potassium?
Both cocoa powder and oats are high in potassium. Cocoa powder has 260% more potassium than oat - cocoa powder has 1524mg of potassium in 100 grams and oat has 429mg of potassium.