Walnut vs. Cocoa Powder
Nutrition comparison of Walnut and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and cocoa powder:
- Both cocoa powder and walnut are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Walnut has more thiamin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cocoa powder and walnut are high in calories. Walnut has 187% more calories than cocoa powder - cocoa powder has 228 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, walnut is lighter in protein, much lighter in carbs and much heavier in fat compared to cocoa powder per calorie. Walnut has a macronutrient ratio of 9:8:84 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Cocoa Powder | |
|---|---|---|
| Protein | 9% | 19% |
| Carbohydrates | 8% | 54% |
| Fat | 84% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and walnut has 76% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both cocoa powder and walnut are high in dietary fiber. Cocoa powder has 452% more dietary fiber than walnut - cocoa powder has 37g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Cocoa powder and walnut contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Both cocoa powder and walnut are high in protein. Cocoa powder has 29% more protein than walnut - cocoa powder has 19.6g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Both cocoa powder and walnut are high in saturated fat. Cocoa powder has 32% more saturated fat than walnut - cocoa powder has 8.1g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Walnut has more Vitamin C than cocoa powder - walnut has 1.3mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Walnut and cocoa powder contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and walnut contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Cocoa powder and walnut contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, pantothenic acid, Vitamin B6 and folate. Both walnut and cocoa powder contain significant amounts of riboflavin and niacin.
| Walnut | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.341 MG | 0.078 MG |
| Riboflavin | 0.15 MG | 0.241 MG |
| Niacin | 1.125 MG | 2.185 MG |
| Pantothenic acid | 0.57 MG | 0.254 MG |
| Vitamin B6 | 0.537 MG | 0.118 MG |
| Folate | 98 UG | 32 UG |
Minerals
calcium
Both cocoa powder and walnut are high in calcium. Cocoa powder has 31% more calcium than walnut - cocoa powder has 128mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Both cocoa powder and walnut are high in iron. Cocoa powder has 376% more iron than walnut - cocoa powder has 13.9mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both cocoa powder and walnut are high in potassium. Cocoa powder has 246% more potassium than walnut - cocoa powder has 1524mg of potassium per 100 grams and walnut has 441mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than cocoa powder per 100 grams.
| Walnut | Cocoa Powder | |
|---|---|---|
| other omega 6 | 0.063 G | ~ |
| linoleic acid | 38.093 G | 0.44 G |
| Total | 38.156 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: Walnut (Nuts, walnuts, english) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Walnut g
()
|
Daily Values (%) |
Cocoa Powder 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 % |
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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 % |
|
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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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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 walnut contain more calories in 100 grams?Both cocoa powder and walnut are high in calories. Walnut has 190% more calories than cocoa powder - cocoa powder has 228 calories in 100g and walnut has 654 calories.
Does cocoa powder or walnut have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and walnut has 80% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does cocoa powder or walnut contain more calcium?
Both cocoa powder and walnut are high in calcium. Cocoa powder has 30% more calcium than walnut - cocoa powder has 128mg of calcium in 100 grams and walnut has 98mg of calcium.
Does cocoa powder or walnut contain more iron?
Both cocoa powder and walnut are high in iron. Cocoa powder has 380% more iron than walnut - cocoa powder has 13.9mg of iron in 100 grams and walnut has 2.9mg of iron.
Does cocoa powder or walnut contain more potassium?
Both cocoa powder and walnut are high in potassium. Cocoa powder has 250% more potassium than walnut - cocoa powder has 1524mg of potassium in 100 grams and walnut has 441mg of potassium.