Peanuts vs. Cocoa Powder
Nutrition comparison of Peanuts and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and cocoa powder:
- Both cocoa powder and peanuts are high in calcium, calories, dietary fiber, potassium, protein and saturated fat.
- Cocoa powder is an excellent source of iron.
- Peanut has more niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cocoa powder and peanuts are high in calories. Peanut has 157% more calories than cocoa powder - cocoa powder has 228 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is much lighter in carbs, much heavier in fat and similar to cocoa powder for protein. Peanuts has a macronutrient ratio of 16:14:71 and for cocoa powder, 18:53:29 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Cocoa Powder | |
|---|---|---|
| Protein | 16% | 18% |
| Carbohydrates | 14% | 53% |
| Fat | 71% | 29% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and peanut has 63% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both cocoa powder and peanuts are high in dietary fiber. Cocoa powder has 340% more dietary fiber than peanut - cocoa powder has 37g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Cocoa powder and peanuts contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Both cocoa powder and peanuts are high in protein. Peanut has 24% more protein than cocoa powder - cocoa powder has 19.6g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Both cocoa powder and peanuts are high in saturated fat. Cocoa powder has a little more saturated fat (4%) than peanut by weight - cocoa powder has 8.1g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and cocoa powder are low in trans fat - peanut has 0.03g of trans fat per 100 grams and cocoa powder does not contain significant amounts.
Vitamins
Vitamin E
Peanut has 48 times more Vitamin E than cocoa powder - cocoa powder has 0.1mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Cocoa powder and peanuts contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more niacin, pantothenic acid, Vitamin B6 and folate. Both peanuts and cocoa powder contain significant amounts of thiamin and riboflavin.
| Peanuts | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.152 MG | 0.078 MG |
| Riboflavin | 0.197 MG | 0.241 MG |
| Niacin | 14.355 MG | 2.185 MG |
| Pantothenic acid | 1.011 MG | 0.254 MG |
| Vitamin B6 | 0.466 MG | 0.118 MG |
| Folate | 97 UG | 32 UG |
Minerals
calcium
Both cocoa powder and peanuts are high in calcium. Cocoa powder has 121% more calcium than peanut - cocoa powder has 128mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 777% more iron than peanut - cocoa powder has 13.9mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both cocoa powder and peanuts are high in potassium. Cocoa powder has 140% more potassium than peanut - cocoa powder has 1524mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than cocoa powder per 100 grams.
| Peanuts | Cocoa Powder | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 9.715 G | 0.44 G |
| Total | 9.719 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: Peanuts (Peanuts, all types, dry-roasted, without salt) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Peanuts 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 % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
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 % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
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 peanuts contain more calories in 100 grams?Both cocoa powder and peanuts are high in calories. Peanut has 160% more calories than cocoa powder - cocoa powder has 228 calories in 100g and peanut has 587 calories.
Does cocoa powder or peanuts have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and peanut has 60% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does cocoa powder or peanuts contain more calcium?
Both cocoa powder and peanuts are high in calcium. Cocoa powder has 120% more calcium than peanut - cocoa powder has 128mg of calcium in 100 grams and peanut has 58mg of calcium.
Does cocoa powder or peanuts contain more iron?
Cocoa powder is an abundant source of iron and it has 780% more iron than peanut - cocoa powder has 13.9mg of iron in 100 grams and peanut has 1.6mg of iron.
Does cocoa powder or peanuts contain more potassium?
Both cocoa powder and peanuts are high in potassium. Cocoa powder has 140% more potassium than peanut - cocoa powder has 1524mg of potassium in 100 grams and peanut has 634mg of potassium.