Pine Nut vs. Cocoa Powder
Nutrition comparison of Pine Nut and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pine nut
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pine nut and cocoa powder:
- Both cocoa powder and pine nut are high in calories, dietary fiber, iron, potassium and protein.
- Cocoa powder is an excellent source of calcium.
- Pine nut has more thiamin.
- Pine nut is a great source of Vitamin E.
USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cocoa powder and pine nut are high in calories. Pine nut has 195% more calories than cocoa powder - cocoa powder has 228 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, pine nut is lighter in protein, much lighter in carbs and much heavier in fat compared to cocoa powder per calorie. Pine nut has a macronutrient ratio of 8:7:85 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pine Nut | Cocoa Powder | |
|---|---|---|
| Protein | 8% | 19% |
| Carbohydrates | 7% | 54% |
| Fat | 85% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and pine nut has 77% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Both cocoa powder and pine nut are high in dietary fiber. Cocoa powder has 900% more dietary fiber than pine nut - cocoa powder has 37g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Cocoa powder and pine nut contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and pine nut has 3.6g of sugar.
Protein
protein
Both cocoa powder and pine nut are high in protein. Cocoa powder has 43% more protein than pine nut - cocoa powder has 19.6g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and pine nut has 39% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Pine nut has more Vitamin C than cocoa powder - pine nut has 0.8mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Pine nut and cocoa powder contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has 92 times more Vitamin E than cocoa powder - cocoa powder has 0.1mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Pine nut has 20 times more Vitamin K than cocoa powder - cocoa powder has 2.5ug of Vitamin K per 100 grams and pine nut has 53.9ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin. Both pine nut and cocoa powder contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pine Nut | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.364 MG | 0.078 MG |
| Riboflavin | 0.227 MG | 0.241 MG |
| Niacin | 4.387 MG | 2.185 MG |
| Pantothenic acid | 0.313 MG | 0.254 MG |
| Vitamin B6 | 0.094 MG | 0.118 MG |
| Folate | 34 UG | 32 UG |
Minerals
calcium
Cocoa powder is an excellent source of calcium and it has 700% more calcium than pine nut - cocoa powder has 128mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Both cocoa powder and pine nut are high in iron. Cocoa powder has 151% more iron than pine nut - cocoa powder has 13.9mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both cocoa powder and pine nut are high in potassium. Cocoa powder has 155% more potassium than pine nut - cocoa powder has 1524mg of potassium per 100 grams and pine nut has 597mg 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,
| Pine Nut | Cocoa Powder | |
|---|---|---|
| beta-carotene | 17 UG | ~ |
| lutein + zeaxanthin | 9 UG | 38 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than cocoa powder per 100 grams.
| Pine Nut | Cocoa Powder | |
|---|---|---|
| other omega 6 | 0.052 G | ~ |
| linoleic acid | 33.15 G | 0.44 G |
| Total | 33.202 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: Pine Nut (Nuts, pine nuts, dried) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Pine Nut 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 pine nut contain more calories in 100 grams?Both cocoa powder and pine nut are high in calories. Pine nut has 200% more calories than cocoa powder - cocoa powder has 228 calories in 100g and pine nut has 673 calories.
Does cocoa powder or pine nut have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and pine nut has 80% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and pine nut has 13.1g of carbohydrates.
Does cocoa powder or pine nut contain more calcium?
Cocoa powder is a rich source of calcium and it has 700% more calcium than pine nut - cocoa powder has 128mg of calcium in 100 grams and pine nut has 16mg of calcium.
Does cocoa powder or pine nut contain more iron?
Both cocoa powder and pine nut are high in iron. Cocoa powder has 150% more iron than pine nut - cocoa powder has 13.9mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does cocoa powder or pine nut contain more potassium?
Both cocoa powder and pine nut are high in potassium. Cocoa powder has 160% more potassium than pine nut - cocoa powder has 1524mg of potassium in 100 grams and pine nut has 597mg of potassium.