Lentils vs. Cocoa Powder

Nutrition comparison of Cooked Lentils and Cocoa Powder


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

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

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

  • Both cocoa powder and lentils are high in calories, dietary fiber, iron, potassium and protein.
  • Cocoa powder is an excellent source of calcium.
  • Lentil has more thiamin, pantothenic acid and folate, however, cocoa powder contains more riboflavin.
Detailed nutritional comparison of lentils and cocoa powder 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: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.


Image of Lentils src
Image of Cocoa Powder src

Calories and Carbs

calories

Both cocoa powder and lentils are high in calories. Cocoa powder has 97% more calories than lentil - cocoa powder has 228 calories per 100 grams and lentil has 116 calories.

For macronutrient ratios, lentils is heavier in protein, heavier in carbs and much lighter in fat compared to cocoa powder per calorie. Lentils has a macronutrient ratio of 30:67:3 and for cocoa powder, 18:54:29 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Lentils Cocoa Powder
Protein 30% 18%
Carbohydrates 67% 54%
Fat 3% 29%
Alcohol ~ ~

carbohydrates

Cocoa powder is high in carbohydrates and lentil has 65% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.

dietary fiber

Both cocoa powder and lentils are high in dietary fiber. Cocoa powder has 368% more dietary fiber than lentil - cocoa powder has 37g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.

sugar

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

Protein

protein

Both cocoa powder and lentils are high in protein. Cocoa powder has 117% more protein than lentil - cocoa powder has 19.6g of protein per 100 grams and lentil has 9g of protein.

Fat

saturated fat

Cocoa powder is high in saturated fat and lentil has 99% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.

Vitamins

Vitamin C

Lentil has more Vitamin C than cocoa powder - lentil has 1.5mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.

Vitamin A

Lentils and cocoa powder contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.

Vitamin E

Cocoa powder and lentils contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.

Vitamin K

Cocoa powder and lentils contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.

The B Vitamins

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

Lentils Cocoa Powder
Thiamin 0.169 MG 0.078 MG
Riboflavin 0.073 MG 0.241 MG
Niacin 1.06 MG 2.185 MG
Pantothenic acid 0.638 MG 0.254 MG
Vitamin B6 0.178 MG 0.118 MG
Folate 181 UG 32 UG

Minerals

calcium

Cocoa powder is an excellent source of calcium and it has 574% more calcium than lentil - cocoa powder has 128mg of calcium per 100 grams and lentil has 19mg of calcium.

iron

Both cocoa powder and lentils are high in iron. Cocoa powder has 316% more iron than lentil - cocoa powder has 13.9mg of iron per 100 grams and lentil has 3.3mg of iron.

potassium

Both cocoa powder and lentils are high in potassium. Cocoa powder has 313% more potassium than lentil - cocoa powder has 1524mg of potassium per 100 grams and lentil has 369mg of potassium.

Antioxidants and Phytonutrients

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,

Lentils Cocoa Powder
beta-carotene 5 UG ~
lutein + zeaxanthin ~ 38 UG

Omega-3 and Omega-6

omega 6s

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

Lentils Cocoa Powder
linoleic acid 0.137 G 0.44 G
Total 0.137 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 Lentils or Cocoa Powder .

Note: The specific food items compared are: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Cocoa Powder (Cocoa, dry powder, unsweetened) .

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FAQ

Does cocoa powder or lentils contain more calories in 100 grams?
Both cocoa powder and lentils are high in calories. Cocoa powder has 100% more calories than lentil - cocoa powder has 228 calories in 100g and lentil has 116 calories.

Does cocoa powder or lentils have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and lentil has 70% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and lentil has 20.1g of carbohydrates.

Does cocoa powder or lentils contain more calcium?
Cocoa powder is a rich source of calcium and it has 570% more calcium than lentil - cocoa powder has 128mg of calcium in 100 grams and lentil has 19mg of calcium.

Does cocoa powder or lentils contain more iron?
Both cocoa powder and lentils are high in iron. Cocoa powder has 320% more iron than lentil - cocoa powder has 13.9mg of iron in 100 grams and lentil has 3.3mg of iron.

Does cocoa powder or lentils contain more potassium?
Both cocoa powder and lentils are high in potassium. Cocoa powder has 310% more potassium than lentil - cocoa powder has 1524mg of potassium in 100 grams and lentil has 369mg of potassium.