Almond Butter vs. Cocoa Powder
Nutrition comparison of Almond Butter and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond butter
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond butter and cocoa powder:
- Both almond butter and cocoa powder are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Almond butter has more riboflavin.
- Almond butter is an excellent source of Vitamin E.
- Cocoa powder has 72% less sugar than almond butter.
USDA sources for nutritional information: Almond Butter (Nuts, almond butter, plain, with salt added) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almond butter and cocoa powder are high in calories. Almond butter has 169% more calories than cocoa powder - almond butter has 614 calories per 100 grams and cocoa powder has 228 calories.
For macronutrient ratios, almond butter is lighter in protein, much lighter in carbs and much heavier in fat compared to cocoa powder per calorie. Almond butter has a macronutrient ratio of 13:11:76 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Butter | Cocoa Powder | |
|---|---|---|
| Protein | 13% | 19% |
| Carbohydrates | 11% | 54% |
| Fat | 76% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and almond butter has 67% less carbohydrates than cocoa powder - almond butter has 18.8g of total carbs per 100 grams and cocoa powder has 57.9g of carbohydrates.
dietary fiber
Both almond butter and cocoa powder are high in dietary fiber. Cocoa powder has 259% more dietary fiber than almond butter - almond butter has 10.3g of dietary fiber per 100 grams and cocoa powder has 37g of dietary fiber.
sugar
Cocoa powder has 72% less sugar than almond butter - almond butter has 6.3g of sugar per 100 grams and cocoa powder has 1.8g of sugar.
Protein
protein
Both almond butter and cocoa powder are high in protein. Almond butter has a little more protein (7%) than cocoa powder by weight - almond butter has 21g of protein per 100 grams and cocoa powder has 19.6g of protein.
Fat
saturated fat
Both almond butter and cocoa powder are high in saturated fat. Cocoa powder has 23% more saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and cocoa powder has 8.1g of saturated fat.
Vitamins
Vitamin A
Almond butter and cocoa powder contain similar amounts of Vitamin A - almond butter has 0.3ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 241 times more Vitamin E than cocoa powder - almond butter has 24.2mg of Vitamin E per 100 grams and cocoa powder has 0.1mg of Vitamin E.
Vitamin K
Cocoa powder and almond butter contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Almond butter has more riboflavin. Both almond butter and cocoa powder contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Almond Butter | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.041 MG | 0.078 MG |
| Riboflavin | 0.939 MG | 0.241 MG |
| Niacin | 3.155 MG | 2.185 MG |
| Pantothenic acid | 0.318 MG | 0.254 MG |
| Vitamin B6 | 0.103 MG | 0.118 MG |
| Folate | 53 UG | 32 UG |
Minerals
calcium
Both almond butter and cocoa powder are high in calcium. Almond butter has 171% more calcium than cocoa powder - almond butter has 347mg of calcium per 100 grams and cocoa powder has 128mg of calcium.
iron
Both almond butter and cocoa powder are high in iron. Cocoa powder has 297% more iron than almond butter - almond butter has 3.5mg of iron per 100 grams and cocoa powder has 13.9mg of iron.
potassium
Both almond butter and cocoa powder are high in potassium. Cocoa powder has 104% more potassium than almond butter - almond butter has 748mg of potassium per 100 grams and cocoa powder has 1524mg of potassium.
Antioxidants and Phytonutrients
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,
| Almond Butter | Cocoa Powder | |
|---|---|---|
| beta-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 1 UG | 38 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than cocoa powder per 100 grams.
| Almond Butter | Cocoa Powder | |
|---|---|---|
| other omega 6 | 0.011 G | ~ |
| linoleic acid | 13.605 G | 0.44 G |
| Total | 13.616 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: Almond Butter (Nuts, almond butter, plain, with salt added) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Almond Butter 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 almond butter or cocoa powder contain more calories in 100 grams?Both almond butter and cocoa powder are high in calories. Almond butter has 170% more calories than cocoa powder - almond butter has 614 calories in 100g and cocoa powder has 228 calories.
Does almond butter or cocoa powder have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and almond butter has 70% fewer carbohydrates than cocoa powder - almond butter has 18.8g of carbs for 100g and cocoa powder has 57.9g of carbohydrates.
Does almond butter or cocoa powder contain more calcium?
Both almond butter and cocoa powder are high in calcium. Almond butter has 170% more calcium than cocoa powder - almond butter has 347mg of calcium in 100 grams and cocoa powder has 128mg of calcium.
Does almond butter or cocoa powder contain more iron?
Both almond butter and cocoa powder are high in iron. Cocoa powder has 300% more iron than almond butter - almond butter has 3.5mg of iron in 100 grams and cocoa powder has 13.9mg of iron.
Does almond butter or cocoa powder contain more potassium?
Both almond butter and cocoa powder are high in potassium. Cocoa powder has 100% more potassium than almond butter - almond butter has 748mg of potassium in 100 grams and cocoa powder has 1524mg of potassium.