Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chocolate syrup
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chocolate syrup and cocoa powder:
Both cocoa powder and chocolate syrup are high in calories. Chocolate syrup has 22% more calories than cocoa powder - cocoa powder has 228 calories per 100 grams and chocolate syrup has 279 calories.
For macronutrient ratios, chocolate syrup is lighter in protein, much heavier in carbs and much lighter in fat compared to cocoa powder per calorie. Chocolate syrup has a macronutrient ratio of 3:93:4 and for cocoa powder, 18:53:29 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chocolate Syrup | Cocoa Powder | |
|---|---|---|
| Protein | 3% | 18% |
| Carbohydrates | 93% | 53% |
| Fat | 4% | 29% |
| Alcohol | ~ | ~ |
Both cocoa powder and chocolate syrup are high in carbohydrates. Chocolate syrup has 12% more carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and chocolate syrup has 65.1g of carbohydrates.
Both cocoa powder and chocolate syrup are high in dietary fiber. Cocoa powder has 13 times more dietary fiber than chocolate syrup - cocoa powder has 37g of dietary fiber per 100 grams and chocolate syrup has 2.6g of dietary fiber.
Chocolate syrup is high in sugar and cocoa powder has 96% less sugar than chocolate syrup - cocoa powder has 1.8g of sugar per 100 grams and chocolate syrup has 49.7g of sugar.
Cocoa powder is an excellent source of protein and it has 833% more protein than chocolate syrup - cocoa powder has 19.6g of protein per 100 grams and chocolate syrup has 2.1g of protein.
Cocoa powder is high in saturated fat and chocolate syrup has 94% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and chocolate syrup has 0.52g of saturated fat.
Chocolate syrup and cocoa powder contain similar amounts of Vitamin C - chocolate syrup has 0.2mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Cocoa powder and chocolate syrup contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and chocolate syrup has 0.02mg of Vitamin E.
Cocoa powder and chocolate syrup contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and chocolate syrup has 0.5ug of Vitamin K.
Cocoa powder has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Chocolate Syrup | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.009 MG | 0.078 MG |
| Riboflavin | 0.05 MG | 0.241 MG |
| Niacin | 0.322 MG | 2.185 MG |
| Pantothenic acid | 0.013 MG | 0.254 MG |
| Vitamin B6 | 0.006 MG | 0.118 MG |
| Folate | 2 UG | 32 UG |
Cocoa powder is an excellent source of calcium and it has 814% more calcium than chocolate syrup - cocoa powder has 128mg of calcium per 100 grams and chocolate syrup has 14mg of calcium.
Both cocoa powder and chocolate syrup are high in iron. Cocoa powder has 557% more iron than chocolate syrup - cocoa powder has 13.9mg of iron per 100 grams and chocolate syrup has 2.1mg of iron.
Both cocoa powder and chocolate syrup are high in potassium. Cocoa powder has 580% more potassium than chocolate syrup - cocoa powder has 1524mg of potassium per 100 grams and chocolate syrup has 224mg of potassium.
Comparing omega-6 fatty acids, cocoa powder has more linoleic acid than chocolate syrup per 100 grams.
| Chocolate Syrup | Cocoa Powder | |
|---|---|---|
| linoleic acid | 0.024 G | 0.44 G |
| Total | 0.024 G | 0.44 G |
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: Chocolate Syrup (Beverages, chocolate syrup) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Chocolate Syrup 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 | |||