Pecan vs. Cocoa Powder
Nutrition comparison of Pecan and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pecan
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pecan and cocoa powder:
- Both cocoa powder and pecan are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Pecan has more beta-carotene than cocoa powder, however, cocoa powder contains more lutein + zeaxanthin than pecan.
- Pecan has more thiamin and pantothenic acid.
USDA sources for nutritional information: Pecan (Nuts, pecans) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cocoa powder and pecan are high in calories. Pecan has 203% more calories than cocoa powder - cocoa powder has 228 calories per 100 grams and pecan has 691 calories.
For macronutrient ratios, pecan is lighter in protein, much lighter in carbs and much heavier in fat compared to cocoa powder per calorie. Pecan has a macronutrient ratio of 5:8:88 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pecan | Cocoa Powder | |
|---|---|---|
| Protein | 5% | 19% |
| Carbohydrates | 8% | 54% |
| Fat | 88% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and pecan has 76% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.
dietary fiber
Both cocoa powder and pecan are high in dietary fiber. Cocoa powder has 285% more dietary fiber than pecan - cocoa powder has 37g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.
sugar
Cocoa powder and pecan contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and pecan has 4g of sugar.
Protein
protein
Both cocoa powder and pecan are high in protein. Cocoa powder has 114% more protein than pecan - cocoa powder has 19.6g of protein per 100 grams and pecan has 9.2g of protein.
Fat
saturated fat
Both cocoa powder and pecan are high in saturated fat. Cocoa powder has 31% more saturated fat than pecan - cocoa powder has 8.1g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.
Vitamins
Vitamin C
Pecan has more Vitamin C than cocoa powder - pecan has 1.1mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Pecan and cocoa powder contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and pecan contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and pecan has 1.4mg of Vitamin E.
Vitamin K
Cocoa powder and pecan contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and pecan has 3.5ug of Vitamin K.
The B Vitamins
Pecan has more thiamin and pantothenic acid. Both pecan and cocoa powder contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Pecan | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.66 MG | 0.078 MG |
| Riboflavin | 0.13 MG | 0.241 MG |
| Niacin | 1.167 MG | 2.185 MG |
| Pantothenic acid | 0.863 MG | 0.254 MG |
| Vitamin B6 | 0.21 MG | 0.118 MG |
| Folate | 22 UG | 32 UG |
Minerals
calcium
Both cocoa powder and pecan are high in calcium. Cocoa powder has 83% more calcium than pecan - cocoa powder has 128mg of calcium per 100 grams and pecan has 70mg of calcium.
iron
Both cocoa powder and pecan are high in iron. Cocoa powder has 448% more iron than pecan - cocoa powder has 13.9mg of iron per 100 grams and pecan has 2.5mg of iron.
potassium
Both cocoa powder and pecan are high in potassium. Cocoa powder has 272% more potassium than pecan - cocoa powder has 1524mg of potassium per 100 grams and pecan has 410mg 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, pecan has more beta-carotene than cocoa powder per 100 grams, however, cocoa powder contains more lutein + zeaxanthin than pecan per 100 grams.
| Pecan | Cocoa Powder | |
|---|---|---|
| beta-carotene | 29 UG | ~ |
| lutein + zeaxanthin | 17 UG | 38 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than cocoa powder per 100 grams.
| Pecan | Cocoa Powder | |
|---|---|---|
| other omega 6 | 0.069 G | ~ |
| linoleic acid | 20.628 G | 0.44 G |
| Total | 20.697 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: Pecan (Nuts, pecans) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Pecan 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 pecan contain more calories in 100 grams?Both cocoa powder and pecan are high in calories. Pecan has 200% more calories than cocoa powder - cocoa powder has 228 calories in 100g and pecan has 691 calories.
Does cocoa powder or pecan have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and pecan has 80% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and pecan has 13.9g of carbohydrates.
Does cocoa powder or pecan contain more calcium?
Both cocoa powder and pecan are high in calcium. Cocoa powder has 80% more calcium than pecan - cocoa powder has 128mg of calcium in 100 grams and pecan has 70mg of calcium.
Does cocoa powder or pecan contain more iron?
Both cocoa powder and pecan are high in iron. Cocoa powder has 450% more iron than pecan - cocoa powder has 13.9mg of iron in 100 grams and pecan has 2.5mg of iron.
Does cocoa powder or pecan contain more potassium?
Both cocoa powder and pecan are high in potassium. Cocoa powder has 270% more potassium than pecan - cocoa powder has 1524mg of potassium in 100 grams and pecan has 410mg of potassium.