Cocoa Powder vs. Brussels Sprouts
Nutrition comparison of Cocoa Powder and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cocoa powder
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cocoa powder and brussels sprouts:
- Both cocoa powder and brussels sprouts are high in calcium, dietary fiber and potassium.
- Brussels sprout is an excellent source of Vitamin C and Vitamin K.
- Cocoa powder has more riboflavin and niacin.
- Cocoa powder is an excellent source of iron and protein.
USDA sources for nutritional information: Cocoa Powder (Cocoa, dry powder, unsweetened) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cocoa powder is high in calories and brussels sprout has 81% less calories than cocoa powder - cocoa powder has 228 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, cocoa powder is lighter in protein, lighter in carbs and much heavier in fat compared to brussels sprouts per calorie. Cocoa powder has a macronutrient ratio of 18:54:29 and for brussels sprouts, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cocoa Powder | Brussels Sprouts | |
|---|---|---|
| Protein | 18% | 26% |
| Carbohydrates | 54% | 69% |
| Fat | 29% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and brussels sprout has 85% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Both cocoa powder and brussels sprouts are high in dietary fiber. Cocoa powder has 874% more dietary fiber than brussels sprout - cocoa powder has 37g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Cocoa powder and brussels sprouts contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Cocoa powder is an excellent source of protein and it has 480% more protein than brussels sprout - cocoa powder has 19.6g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and brussels sprout has 99% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has more Vitamin C than cocoa powder - brussels sprout has 85mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Brussels sprout has more Vitamin A than cocoa powder - brussels sprout has 38ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and brussels sprouts contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and brussels sprout has 0.88mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 69 times more Vitamin K than cocoa powder - cocoa powder has 2.5ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Cocoa powder has more riboflavin and niacin. Both cocoa powder and brussels sprouts contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Cocoa Powder | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.078 MG | 0.139 MG |
| Riboflavin | 0.241 MG | 0.09 MG |
| Niacin | 2.185 MG | 0.745 MG |
| Pantothenic acid | 0.254 MG | 0.309 MG |
| Vitamin B6 | 0.118 MG | 0.219 MG |
| Folate | 32 UG | 61 UG |
Minerals
calcium
Both cocoa powder and brussels sprouts are high in calcium. Cocoa powder has 205% more calcium than brussels sprout - cocoa powder has 128mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 890% more iron than brussels sprout - cocoa powder has 13.9mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Both cocoa powder and brussels sprouts are high in potassium. Cocoa powder has 292% more potassium than brussels sprout - cocoa powder has 1524mg of potassium per 100 grams and brussels sprout has 389mg 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 brussels sprout per 100 grams, however, brussels sprout contains more luteolin and kaempferol than cocoa powder per 100 grams.
| Cocoa Powder | Brussels Sprouts | |
|---|---|---|
| Quercetin | 10.0 mg | 1.92 mg |
| luteolin | ~ | 0.33 mg |
| kaempferol | ~ | 0.86 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 | Brussels Sprouts | |
|---|---|---|
| lutein + zeaxanthin | 38 UG | 1590 UG |
| beta-carotene | ~ | 450 UG |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cocoa powder has more linoleic acid than brussels sprout per 100 grams.
| Cocoa Powder | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 0.44 G | 0.045 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.44 G | 0.046 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 Brussels Sprouts .
Note: The specific food items compared are: Cocoa Powder (Cocoa, dry powder, unsweetened) and Brussels Sprouts (Brussels sprouts, raw) .
Cocoa Powder g
()
|
Daily Values (%) |
Brussels Sprouts g
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| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cocoa powder or brussels sprouts contain more calories in 100 grams?Cocoa powder is high in calories and brussels sprout has 80% less calories than cocoa powder - cocoa powder has 228 calories in 100g and brussels sprout has 43 calories.
Does cocoa powder or brussels sprouts have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and brussels sprout has 90% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does cocoa powder or brussels sprouts contain more calcium?
Both cocoa powder and brussels sprouts are high in calcium. Cocoa powder has 210% more calcium than brussels sprout - cocoa powder has 128mg of calcium in 100 grams and brussels sprout has 42mg of calcium.
Does cocoa powder or brussels sprouts contain more iron?
Cocoa powder is an abundant source of iron and it has 890% more iron than brussels sprout - cocoa powder has 13.9mg of iron in 100 grams and brussels sprout has 1.4mg of iron.
Does cocoa powder or brussels sprouts contain more potassium?
Both cocoa powder and brussels sprouts are high in potassium. Cocoa powder has 290% more potassium than brussels sprout - cocoa powder has 1524mg of potassium in 100 grams and brussels sprout has 389mg of potassium.