Cocoa Powder vs. Tomato
Nutrition comparison of Cocoa Powder and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cocoa powder
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cocoa powder and tomato:
- Both cocoa powder and tomato are high in potassium.
- Cocoa powder has more thiamin, riboflavin, niacin and pantothenic acid.
- Cocoa powder is an excellent source of calcium, dietary fiber, iron and protein.
- Tomato is a great source of Vitamin C.
USDA sources for nutritional information: Cocoa Powder (Cocoa, dry powder, unsweetened) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cocoa powder is high in calories and tomato has 92% less calories than cocoa powder - cocoa powder has 228 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, cocoa powder is much lighter in carbs, heavier in fat and similar to tomato for protein. Cocoa powder has a macronutrient ratio of 19:54:27 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cocoa Powder | Tomato | |
|---|---|---|
| Protein | 19% | 17% |
| Carbohydrates | 54% | 75% |
| Fat | 27% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and tomato has 93% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
dietary fiber
Cocoa powder is an excellent source of dietary fiber and it has 29 times more dietary fiber than tomato - cocoa powder has 37g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Cocoa powder and tomato contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Cocoa powder is an excellent source of protein and it has 21 times more protein than tomato - cocoa powder has 19.6g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and tomato has 100% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has more Vitamin C than cocoa powder - tomato has 13.7mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Tomato has more Vitamin A than cocoa powder - tomato has 42ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and tomato contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Cocoa powder and tomato contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Cocoa powder has more thiamin, riboflavin, niacin and pantothenic acid. Both cocoa powder and tomato contain significant amounts of Vitamin B6 and folate.
| Cocoa Powder | Tomato | |
|---|---|---|
| Thiamin | 0.078 MG | 0.037 MG |
| Riboflavin | 0.241 MG | 0.019 MG |
| Niacin | 2.185 MG | 0.594 MG |
| Pantothenic acid | 0.254 MG | 0.089 MG |
| Vitamin B6 | 0.118 MG | 0.08 MG |
| Folate | 32 UG | 15 UG |
Minerals
calcium
Cocoa powder is an excellent source of calcium and it has 11 times more calcium than tomato - cocoa powder has 128mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 50 times more iron than tomato - cocoa powder has 13.9mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both cocoa powder and tomato are high in potassium. Cocoa powder has 543% more potassium than tomato - cocoa powder has 1524mg of potassium per 100 grams and tomato has 237mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Cocoa Powder | Tomato | |
|---|---|---|
| Quercetin | 10.0 mg | 0.58 mg |
| kaempferol | ~ | 0.09 mg |
| myricetin | ~ | 0.13 mg |
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,
| Cocoa Powder | Tomato | |
|---|---|---|
| lutein + zeaxanthin | 38 UG | 123 UG |
| beta-carotene | ~ | 449 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cocoa powder has more linoleic acid than tomato per 100 grams.
| Cocoa Powder | Tomato | |
|---|---|---|
| linoleic acid | 0.44 G | 0.08 G |
| Total | 0.44 G | 0.08 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 Tomato (Tomatoes, red, ripe, raw, year round average) .
Cocoa Powder g
()
|
Daily Values (%) |
Tomato 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 % |
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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 % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
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 % |
|
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 % |
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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% |
|
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 tomato contain more calories in 100 grams?Cocoa powder is high in calories and tomato has 90% less calories than cocoa powder - cocoa powder has 228 calories in 100g and tomato has 18 calories.
Does cocoa powder or tomato have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and tomato has 90% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and tomato has 3.9g of carbohydrates.
Does cocoa powder or tomato contain more calcium?
Cocoa powder is a rich source of calcium and it has 11 times more calcium than tomato - cocoa powder has 128mg of calcium in 100 grams and tomato has 10mg of calcium.
Does cocoa powder or tomato contain more iron?
Cocoa powder is an abundant source of iron and it has 50 times more iron than tomato - cocoa powder has 13.9mg of iron in 100 grams and tomato has 0.27mg of iron.
Does cocoa powder or tomato contain more potassium?
Both cocoa powder and tomato are high in potassium. Cocoa powder has 540% more potassium than tomato - cocoa powder has 1524mg of potassium in 100 grams and tomato has 237mg of potassium.