Blackberry vs. Cocoa Powder
Nutrition comparison of Blackberry and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and cocoa powder:
- Both cocoa powder and blackberry are high in dietary fiber.
- Blackberry is an excellent source of Vitamin C.
- Cocoa powder has more thiamin, riboflavin, niacin and Vitamin B6.
- Cocoa powder is an excellent source of calcium, iron, potassium and protein.
USDA sources for nutritional information: Blackberry (Blackberries, raw) 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 blackberry has 81% less calories than cocoa powder - cocoa powder has 228 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is lighter in protein, much heavier in carbs and lighter in fat compared to cocoa powder per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for cocoa powder, 18:54:29 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Cocoa Powder | |
|---|---|---|
| Protein | 12% | 18% |
| Carbohydrates | 79% | 54% |
| Fat | 9% | 29% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and blackberry has 83% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
dietary fiber
Both cocoa powder and blackberry are high in dietary fiber. Cocoa powder has 598% more dietary fiber than blackberry - cocoa powder has 37g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Cocoa powder and blackberry contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Cocoa powder is an excellent source of protein and it has 13 times more protein than blackberry - cocoa powder has 19.6g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and blackberry has 100% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Blackberry is an excellent source of Vitamin C and it has more Vitamin C than cocoa powder - blackberry has 21mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Blackberry has more Vitamin A than cocoa powder - blackberry has 11ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and blackberry contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Cocoa powder and blackberry contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Cocoa powder has more thiamin, riboflavin, niacin and Vitamin B6. Both blackberry and cocoa powder contain significant amounts of pantothenic acid and folate.
| Blackberry | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.02 MG | 0.078 MG |
| Riboflavin | 0.026 MG | 0.241 MG |
| Niacin | 0.646 MG | 2.185 MG |
| Pantothenic acid | 0.276 MG | 0.254 MG |
| Vitamin B6 | 0.03 MG | 0.118 MG |
| Folate | 25 UG | 32 UG |
Minerals
calcium
Cocoa powder is an excellent source of calcium and it has 341% more calcium than blackberry - cocoa powder has 128mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 21 times more iron than blackberry - cocoa powder has 13.9mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Cocoa powder is an excellent source of potassium and it has 841% more potassium than blackberry - cocoa powder has 1524mg of potassium per 100 grams and blackberry has 162mg 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, blackberry has more kaempferol and myricetin than cocoa powder per 100 grams, however, cocoa powder contains more quercetin than blackberry per 100 grams.
| Blackberry | Cocoa Powder | |
|---|---|---|
| kaempferol | 0.27 mg | ~ |
| myricetin | 0.67 mg | ~ |
| Quercetin | 3.58 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,
| Blackberry | Cocoa Powder | |
|---|---|---|
| beta-carotene | 128 UG | ~ |
| lutein + zeaxanthin | 118 UG | 38 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cocoa powder has more linoleic acid than blackberry per 100 grams.
| Blackberry | Cocoa Powder | |
|---|---|---|
| linoleic acid | 0.186 G | 0.44 G |
| Total | 0.186 G | 0.44 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Blackberry or Cocoa Powder .
Note: The specific food items compared are: Blackberry (Blackberries, raw) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Blackberry 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 % |
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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 % |
|
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 blackberry contain more calories in 100 grams?Cocoa powder is high in calories and blackberry has 80% less calories than cocoa powder - cocoa powder has 228 calories in 100g and blackberry has 43 calories.
Does cocoa powder or blackberry have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and blackberry has 80% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and blackberry has 9.6g of carbohydrates.
Does cocoa powder or blackberry contain more calcium?
Cocoa powder is a rich source of calcium and it has 340% more calcium than blackberry - cocoa powder has 128mg of calcium in 100 grams and blackberry has 29mg of calcium.
Does cocoa powder or blackberry contain more iron?
Cocoa powder is an abundant source of iron and it has 21 times more iron than blackberry - cocoa powder has 13.9mg of iron in 100 grams and blackberry has 0.62mg of iron.
Does cocoa powder or blackberry contain more potassium?
Cocoa powder is a rich source of potassium and it has 840% more potassium than blackberry - cocoa powder has 1524mg of potassium in 100 grams and blackberry has 162mg of potassium.