Cocoa Powder vs. Broccoli

Nutrition comparison of Cocoa Powder and Broccoli


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

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

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

  • Both cocoa powder and broccoli are high in calcium, dietary fiber and potassium.
  • Broccoli is a great source of Vitamin K.
  • Broccoli is an excellent source of Vitamin C.
  • Cocoa powder has more niacin, however, broccoli contains more pantothenic acid.
  • Cocoa powder is an excellent source of iron and protein.
Detailed nutritional comparison of cocoa powder and broccoli 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: Cocoa Powder (Cocoa, dry powder, unsweetened) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cocoa Powder src
Image of Broccoli src

Calories and Carbs

calories

Cocoa powder is high in calories and broccoli has 85% less calories than cocoa powder - cocoa powder has 228 calories per 100 grams and broccoli has 34 calories.

For macronutrient ratios, cocoa powder is lighter in protein, lighter in carbs and heavier in fat compared to broccoli per calorie. Cocoa powder has a macronutrient ratio of 18:54:29 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cocoa Powder Broccoli
Protein 18% 27%
Carbohydrates 54% 64%
Fat 29% 9%
Alcohol ~ ~

carbohydrates

Cocoa powder is high in carbohydrates and broccoli has 89% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.

dietary fiber

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

sugar

Cocoa powder and broccoli contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and broccoli has 1.7g of sugar.

Protein

protein

Cocoa powder is an excellent source of protein and it has 595% more protein than broccoli - cocoa powder has 19.6g of protein per 100 grams and broccoli has 2.8g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Broccoli is an excellent source of Vitamin C and it has more Vitamin C than cocoa powder - broccoli has 89.2mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.

Vitamin A

Broccoli has more Vitamin A than cocoa powder - broccoli has 31ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.

Vitamin E

Cocoa powder and broccoli contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has 39 times more Vitamin K than cocoa powder - cocoa powder has 2.5ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.

The B Vitamins

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

Cocoa Powder Broccoli
Thiamin 0.078 MG 0.071 MG
Riboflavin 0.241 MG 0.117 MG
Niacin 2.185 MG 0.639 MG
Pantothenic acid 0.254 MG 0.573 MG
Vitamin B6 0.118 MG 0.175 MG
Folate 32 UG 63 UG

Minerals

calcium

Both cocoa powder and broccoli are high in calcium. Cocoa powder has 172% more calcium than broccoli - cocoa powder has 128mg of calcium per 100 grams and broccoli has 47mg of calcium.

iron

Cocoa powder is an excellent source of iron and it has 17 times more iron than broccoli - cocoa powder has 13.9mg of iron per 100 grams and broccoli has 0.73mg of iron.

potassium

Both cocoa powder and broccoli are high in potassium. Cocoa powder has 382% more potassium than broccoli - cocoa powder has 1524mg of potassium per 100 grams and broccoli has 316mg 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 has more quercetin than broccoli per 100 grams, however, broccoli contains more luteolin and kaempferol than cocoa powder per 100 grams.

Cocoa Powder Broccoli
Quercetin 10.0 mg 3.26 mg
luteolin ~ 0.8 mg
kaempferol ~ 7.84 mg
myricetin ~ 0.06 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 Broccoli
lutein + zeaxanthin 38 UG 1403 UG
beta-carotene ~ 361 UG
alpha-carotene ~ 25 UG

Omega-3 and Omega-6

omega 6s

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

Cocoa Powder Broccoli
linoleic acid 0.44 G 0.049 G
other omega 6 ~ 0.006 G
Total 0.44 G 0.055 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 Cocoa Powder or Broccoli .

Note: The specific food items compared are: Cocoa Powder (Cocoa, dry powder, unsweetened) and Broccoli (Broccoli, raw) .

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FAQ

Does cocoa powder or broccoli contain more calories in 100 grams?
Cocoa powder is high in calories and broccoli has 90% less calories than cocoa powder - cocoa powder has 228 calories in 100g and broccoli has 34 calories.

Does cocoa powder or broccoli have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and broccoli has 90% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and broccoli has 6.6g of carbohydrates.

Does cocoa powder or broccoli contain more calcium?
Both cocoa powder and broccoli are high in calcium. Cocoa powder has 170% more calcium than broccoli - cocoa powder has 128mg of calcium in 100 grams and broccoli has 47mg of calcium.

Does cocoa powder or broccoli contain more iron?
Cocoa powder is an abundant source of iron and it has 17 times more iron than broccoli - cocoa powder has 13.9mg of iron in 100 grams and broccoli has 0.73mg of iron.

Does cocoa powder or broccoli contain more potassium?
Both cocoa powder and broccoli are high in potassium. Cocoa powder has 380% more potassium than broccoli - cocoa powder has 1524mg of potassium in 100 grams and broccoli has 316mg of potassium.