Cocoa Powder vs. Russet Potato
Nutrition comparison of Cocoa Powder and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cocoa powder
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cocoa powder and russet potato:
- Both cocoa powder and russet potato are high in potassium.
- Cocoa powder has more riboflavin and niacin, however, russet potato contains more Vitamin B6.
- Cocoa powder is an excellent source of calcium, dietary fiber, iron and protein.
USDA sources for nutritional information: Cocoa Powder (Cocoa, dry powder, unsweetened) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cocoa powder is high in calories and russet potato has 65% less calories than cocoa powder - cocoa powder has 228 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, cocoa powder is heavier in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Cocoa powder has a macronutrient ratio of 18:53:29 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cocoa Powder | Russet Potato | |
|---|---|---|
| Protein | 18% | 11% |
| Carbohydrates | 53% | 89% |
| Fat | 29% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and russet potato has 69% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Cocoa powder is an excellent source of dietary fiber and it has 27 times more dietary fiber than russet potato - cocoa powder has 37g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Cocoa powder and russet potato contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Cocoa powder is an excellent source of protein and it has 816% more protein than russet potato - cocoa powder has 19.6g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and russet potato has 100% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Russet potato has more Vitamin C than cocoa powder - russet potato has 5.7mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Russet potato and cocoa powder contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and russet potato contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Cocoa powder and russet potato contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Cocoa powder has more riboflavin and niacin, however, russet potato contains more Vitamin B6. Both cocoa powder and russet potato contain significant amounts of thiamin, pantothenic acid and folate.
| Cocoa Powder | Russet Potato | |
|---|---|---|
| Thiamin | 0.078 MG | 0.082 MG |
| Riboflavin | 0.241 MG | 0.033 MG |
| Niacin | 2.185 MG | 1.035 MG |
| Pantothenic acid | 0.254 MG | 0.301 MG |
| Vitamin B6 | 0.118 MG | 0.345 MG |
| Folate | 32 UG | 14 UG |
Minerals
calcium
Cocoa powder is an excellent source of calcium and it has 885% more calcium than russet potato - cocoa powder has 128mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 15 times more iron than russet potato - cocoa powder has 13.9mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both cocoa powder and russet potato are high in potassium. Cocoa powder has 265% more potassium than russet potato - cocoa powder has 1524mg of potassium per 100 grams and russet potato has 417mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cocoa powder has more linoleic acid than russet potato per 100 grams.
| Cocoa Powder | Russet Potato | |
|---|---|---|
| linoleic acid | 0.44 G | 0.032 G |
| Total | 0.44 G | 0.032 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: Cocoa Powder (Cocoa, dry powder, unsweetened) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Cocoa Powder g
()
|
Daily Values (%) |
Russet Potato 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 % |
|
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 % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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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 % |
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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 russet potato contain more calories in 100 grams?Cocoa powder is high in calories and russet potato has 70% less calories than cocoa powder - cocoa powder has 228 calories in 100g and russet potato has 79 calories.
Does cocoa powder or russet potato have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and russet potato has 70% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does cocoa powder or russet potato contain more calcium?
Cocoa powder is a rich source of calcium and it has 890% more calcium than russet potato - cocoa powder has 128mg of calcium in 100 grams and russet potato has 13mg of calcium.
Does cocoa powder or russet potato contain more iron?
Cocoa powder is an abundant source of iron and it has 15 times more iron than russet potato - cocoa powder has 13.9mg of iron in 100 grams and russet potato has 0.86mg of iron.
Does cocoa powder or russet potato contain more potassium?
Both cocoa powder and russet potato are high in potassium. Cocoa powder has 270% more potassium than russet potato - cocoa powder has 1524mg of potassium in 100 grams and russet potato has 417mg of potassium.