Kiwi vs. Cocoa Powder
Nutrition comparison of Kiwi and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and cocoa powder:
- Both kiwi and cocoa powder are high in dietary fiber and potassium.
- Cocoa powder has 4.1 times less sugar than kiwi.
- Cocoa powder has more thiamin, riboflavin and niacin.
- Cocoa powder is an excellent source of calcium, iron and protein.
- Kiwi is an excellent source of Vitamin C.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, 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 kiwi has 73% less calories than cocoa powder - kiwi has 61 calories per 100 grams and cocoa powder has 228 calories.
For macronutrient ratios, kiwi is lighter in protein, much heavier in carbs and lighter in fat compared to cocoa powder per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Cocoa Powder | |
|---|---|---|
| Protein | 7% | 19% |
| Carbohydrates | 87% | 54% |
| Fat | 7% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and kiwi has 75% less carbohydrates than cocoa powder - kiwi has 14.7g of total carbs per 100 grams and cocoa powder has 57.9g of carbohydrates.
dietary fiber
Both kiwi and cocoa powder are high in dietary fiber. Cocoa powder has 11 times more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and cocoa powder has 37g of dietary fiber.
sugar
Cocoa powder has 4.1 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and cocoa powder has 1.8g of sugar.
Protein
protein
Cocoa powder is an excellent source of protein and it has 16 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and cocoa powder has 19.6g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and kiwi has 100% less saturated fat than cocoa powder - kiwi has 0.03g of saturated fat per 100 grams and cocoa powder has 8.1g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has more Vitamin C than cocoa powder - kiwi has 92.7mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Kiwi and cocoa powder contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Kiwi and cocoa powder contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and cocoa powder has 0.1mg of Vitamin E.
Vitamin K
Kiwi has 15 times more Vitamin K than cocoa powder - kiwi has 40.3ug of Vitamin K per 100 grams and cocoa powder has 2.5ug of Vitamin K.
The B Vitamins
Cocoa powder has more thiamin, riboflavin and niacin. Both kiwi and cocoa powder contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Kiwi | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.027 MG | 0.078 MG |
| Riboflavin | 0.025 MG | 0.241 MG |
| Niacin | 0.341 MG | 2.185 MG |
| Pantothenic acid | 0.183 MG | 0.254 MG |
| Vitamin B6 | 0.063 MG | 0.118 MG |
| Folate | 25 UG | 32 UG |
Minerals
calcium
Cocoa powder is an excellent source of calcium and it has 276% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and cocoa powder has 128mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 43 times more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and cocoa powder has 13.9mg of iron.
potassium
Both kiwi and cocoa powder are high in potassium. Cocoa powder has 388% more potassium than kiwi - kiwi has 312mg of potassium per 100 grams and cocoa powder has 1524mg 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, kiwi has more luteolin and kaempferol than cocoa powder per 100 grams, however, cocoa powder contains more quercetin than kiwi per 100 grams.
| Kiwi | Cocoa Powder | |
|---|---|---|
| luteolin | 0.74 mg | ~ |
| kaempferol | 1.03 mg | ~ |
| Quercetin | 0.04 mg | 10.0 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both kiwi and cocoa powder contain significant amounts of linoleic acid.
| Kiwi | Cocoa Powder | |
|---|---|---|
| linoleic acid | 0.246 G | 0.44 G |
| Total | 0.246 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: Kiwi (Kiwifruit, green, raw) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Kiwi 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 kiwi or cocoa powder contain more calories in 100 grams?Cocoa powder is high in calories and kiwi has 70% less calories than cocoa powder - kiwi has 61 calories in 100g and cocoa powder has 228 calories.
Does kiwi or cocoa powder have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and kiwi has 80% fewer carbohydrates than cocoa powder - kiwi has 14.7g of carbs for 100g and cocoa powder has 57.9g of carbohydrates.
Does kiwi or cocoa powder contain more calcium?
Cocoa powder is a rich source of calcium and it has 280% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and cocoa powder has 128mg of calcium.
Does kiwi or cocoa powder contain more iron?
Cocoa powder is an abundant source of iron and it has 43 times more iron than kiwi - kiwi has 0.31mg of iron in 100 grams and cocoa powder has 13.9mg of iron.
Does kiwi or cocoa powder contain more potassium?
Both kiwi and cocoa powder are high in potassium. Cocoa powder has 390% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and cocoa powder has 1524mg of potassium.