Skim Milk vs. Cocoa Powder
Nutrition comparison of Skim Milk and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
skim milk
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in skim milk and cocoa powder:
- Both cocoa powder and skim milk are high in calcium.
- Cocoa powder has more niacin, Vitamin B6 and folate, however, skim milk contains more Vitamin B12.
- Cocoa powder is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cocoa powder is high in calories and skim milk has 85% less calories than cocoa powder - cocoa powder has 228 calories per 100 grams and skim milk has 34 calories.
For macronutrient ratios, skim milk is much heavier in protein, heavier in carbs and much lighter in fat compared to cocoa powder per calorie. Skim milk has a macronutrient ratio of 40:58:2 and for cocoa powder, 18:53:29 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Skim Milk | Cocoa Powder | |
|---|---|---|
| Protein | 40% | 18% |
| Carbohydrates | 58% | 53% |
| Fat | 2% | 29% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and skim milk has 91% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and skim milk has 5g of carbohydrates.
dietary fiber
Cocoa powder is an excellent source of dietary fiber and it has more dietary fiber than skim milk - cocoa powder has 37g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
sugar
Cocoa powder and skim milk contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and skim milk has 5.1g of sugar.
Protein
protein
Cocoa powder is an excellent source of protein and it has 482% more protein than skim milk - cocoa powder has 19.6g of protein per 100 grams and skim milk has 3.4g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and skim milk has 99% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and skim milk has 0.06g of saturated fat.
cholesterol
Both skim milk and cocoa powder are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and cocoa powder does not contain significant amounts.
Vitamins
Vitamin A
Skim milk has more Vitamin A than cocoa powder - skim milk has 61ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin D
Skim milk has more Vitamin D than cocoa powder - skim milk has 47iu of Vitamin D per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and skim milk contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and skim milk has 0.01mg of Vitamin E.
Vitamin K
Cocoa powder and skim milk contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
The B Vitamins
Cocoa powder has more niacin, Vitamin B6 and folate, however, skim milk contains more Vitamin B12. Both skim milk and cocoa powder contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Skim Milk | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.045 MG | 0.078 MG |
| Riboflavin | 0.182 MG | 0.241 MG |
| Niacin | 0.094 MG | 2.185 MG |
| Pantothenic acid | 0.357 MG | 0.254 MG |
| Vitamin B6 | 0.037 MG | 0.118 MG |
| Folate | 5 UG | 32 UG |
| Vitamin B12 | 0.5 UG | ~ |
Minerals
calcium
Both cocoa powder and skim milk are high in calcium. Cocoa powder has a little more calcium (5%) than skim milk by weight - cocoa powder has 128mg of calcium per 100 grams and skim milk has 122mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 461 times more iron than skim milk - cocoa powder has 13.9mg of iron per 100 grams and skim milk has 0.03mg of iron.
potassium
Cocoa powder is an excellent source of potassium and it has 877% more potassium than skim milk - cocoa powder has 1524mg of potassium per 100 grams and skim milk has 156mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cocoa powder has more linoleic acid than skim milk per 100 grams.
| Skim Milk | Cocoa Powder | |
|---|---|---|
| linoleic acid | 0.002 G | 0.44 G |
| Total | 0.002 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: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Skim Milk 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 skim milk contain more calories in 100 grams?Cocoa powder is high in calories and skim milk has 90% less calories than cocoa powder - cocoa powder has 228 calories in 100g and skim milk has 34 calories.
Is cocoa powder or skim milk better for protein?
Cocoa powder is a fantastic source of protein and it has 480% more protein than skim milk - cocoa powder has 19.6g of protein per 100 grams and skim milk has 3.4g of protein.
Does cocoa powder or skim milk have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and skim milk has 90% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and skim milk has 5g of carbohydrates.
Does cocoa powder or skim milk contain more calcium?
Both cocoa powder and skim milk are high in calcium. Cocoa powder has a little more calcium ( 10%) than skim milk by weight - cocoa powder has 128mg of calcium in 100 grams and skim milk has 122mg of calcium.
Does cocoa powder or skim milk contain more iron?
Cocoa powder is an abundant source of iron and it has 461 times more iron than skim milk - cocoa powder has 13.9mg of iron in 100 grams and skim milk has 0.03mg of iron.
Does cocoa powder or skim milk contain more potassium?
Cocoa powder is a rich source of potassium and it has 880% more potassium than skim milk - cocoa powder has 1524mg of potassium in 100 grams and skim milk has 156mg of potassium.