Banana vs. Cocoa Powder

Nutrition comparison of Banana and Cocoa Powder


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of banana versus cocoa powder (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in banana and cocoa powder:

  • Both cocoa powder and banana are high in dietary fiber and potassium.
  • Banana has signficantly more Vitamin C than cocoa powder.
  • Cocoa powder has 5.9 times less sugar than banana.
  • Cocoa powder has more thiamin, riboflavin and niacin, however, banana contains more Vitamin B6.
  • Cocoa powder is an excellent source of calcium, iron and protein.
Detailed nutritional comparison of banana and cocoa powder is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Banana (Bananas, raw) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.


Image of Banana src
Image of Cocoa Powder src

Calories and Carbs

calories

Cocoa powder is high in calories and banana has 61% less calories than cocoa powder - cocoa powder has 228 calories per 100 grams and banana has 89 calories.

For macronutrient ratios, banana is lighter in protein, much heavier in carbs and much lighter in fat compared to cocoa powder per calorie. Banana has a macronutrient ratio of 5:93:3 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Banana Cocoa Powder
Protein 5% 19%
Carbohydrates 93% 54%
Fat 3% 27%
Alcohol ~ ~

carbohydrates

Cocoa powder is high in carbohydrates and banana has 61% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and banana has 22.8g of carbohydrates.

dietary fiber

Both cocoa powder and banana are high in dietary fiber. Cocoa powder has 13 times more dietary fiber than banana - cocoa powder has 37g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.

sugar

Cocoa powder has 5.9 times less sugar than banana - cocoa powder has 1.8g of sugar per 100 grams and banana has 12.2g of sugar.



Protein

protein

Cocoa powder is an excellent source of protein and it has 16 times more protein than banana - cocoa powder has 19.6g of protein per 100 grams and banana has 1.1g of protein.

Fat

saturated fat

Cocoa powder is high in saturated fat and banana has 99% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and banana has 0.11g of saturated fat.

Vitamins

Vitamin C

Banana has signficantly more Vitamin C than cocoa powder - banana has 8.7mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.

Vitamin A

Banana and cocoa powder contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.

Vitamin E

Cocoa powder and banana contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.

Vitamin K

Cocoa powder and banana contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.

The B Vitamins

Cocoa powder has more thiamin, riboflavin and niacin, however, banana contains more Vitamin B6. Both banana and cocoa powder contain significant amounts of pantothenic acid and folate.

Banana Cocoa Powder
Thiamin 0.031 MG 0.078 MG
Riboflavin 0.073 MG 0.241 MG
Niacin 0.665 MG 2.185 MG
Pantothenic acid 0.334 MG 0.254 MG
Vitamin B6 0.367 MG 0.118 MG
Folate 20 UG 32 UG

Minerals

calcium

Cocoa powder is an excellent source of calcium and it has 24 times more calcium than banana - cocoa powder has 128mg of calcium per 100 grams and banana has 5mg of calcium.

iron

Cocoa powder is an excellent source of iron and it has 52 times more iron than banana - cocoa powder has 13.9mg of iron per 100 grams and banana has 0.26mg of iron.

potassium

Both cocoa powder and banana are high in potassium. Cocoa powder has 326% more potassium than banana - cocoa powder has 1524mg of potassium per 100 grams and banana has 358mg 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,

Banana Cocoa Powder
kaempferol 0.11 mg ~
myricetin 0.01 mg ~
Quercetin 0.06 mg 10.0 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, both banana and cocoa powder contain significant amounts of lutein + zeaxanthin.

Banana Cocoa Powder
beta-carotene 26 UG ~
alpha-carotene 25 UG ~
lutein + zeaxanthin 22 UG 38 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, cocoa powder has more linoleic acid than banana per 100 grams.

Banana Cocoa Powder
linoleic acid 0.046 G 0.44 G
Total 0.046 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: Banana (Bananas, raw) and Cocoa Powder (Cocoa, dry powder, unsweetened) .

Banana g

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G Starch G
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