Mango vs. Cocoa Powder
Nutrition comparison of Mango and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and cocoa powder:
- Cocoa powder has 6.8 times less sugar than mango.
- Cocoa powder has more thiamin, riboflavin and niacin.
- Cocoa powder is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Mango (Mangos, 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 mango has 74% less calories than cocoa powder - cocoa powder has 228 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, mango is lighter in protein, much heavier in carbs and much lighter in fat compared to cocoa powder per calorie. Mango has a macronutrient ratio of 5:90:5 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Cocoa Powder | |
|---|---|---|
| Protein | 5% | 19% |
| Carbohydrates | 90% | 54% |
| Fat | 5% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and mango has 74% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and mango has 15g of carbohydrates.
dietary fiber
Cocoa powder is an excellent source of dietary fiber and it has 22 times more dietary fiber than mango - cocoa powder has 37g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Cocoa powder has 6.8 times less sugar than mango - cocoa powder has 1.8g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Cocoa powder is an excellent source of protein and it has 22 times more protein than mango - cocoa powder has 19.6g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and mango has 99% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has more Vitamin C than cocoa powder - mango has 36.4mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Mango has more Vitamin A than cocoa powder - mango has 54ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and mango contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Cocoa powder and mango contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
Cocoa powder has more thiamin, riboflavin and niacin. Both mango and cocoa powder contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Mango | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.028 MG | 0.078 MG |
| Riboflavin | 0.038 MG | 0.241 MG |
| Niacin | 0.669 MG | 2.185 MG |
| Pantothenic acid | 0.197 MG | 0.254 MG |
| Vitamin B6 | 0.119 MG | 0.118 MG |
| Folate | 43 UG | 32 UG |
Minerals
calcium
Cocoa powder is an excellent source of calcium and it has 10 times more calcium than mango - cocoa powder has 128mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 85 times more iron than mango - cocoa powder has 13.9mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Cocoa powder is an excellent source of potassium and it has 807% more potassium than mango - cocoa powder has 1524mg of potassium per 100 grams and mango has 168mg 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,
| Mango | Cocoa Powder | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | ~ |
| kaempferol | 0.05 mg | ~ |
| myricetin | 0.06 mg | ~ |
| Quercetin | ~ | 10.0 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, both mango and cocoa powder contain significant amounts of lutein + zeaxanthin.
| Mango | Cocoa Powder | |
|---|---|---|
| beta-carotene | 640 UG | ~ |
| alpha-carotene | 9 UG | ~ |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 38 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cocoa powder has more linoleic acid than mango per 100 grams.
| Mango | Cocoa Powder | |
|---|---|---|
| linoleic acid | 0.019 G | 0.44 G |
| Total | 0.019 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: Mango (Mangos, raw) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Mango 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 cocoa powder or mango contain more calories in 100 grams?Cocoa powder is high in calories and mango has 70% less calories than cocoa powder - cocoa powder has 228 calories in 100g and mango has 60 calories.
Does cocoa powder or mango have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and mango has 70% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and mango has 15g of carbohydrates.
Does cocoa powder or mango contain more calcium?
Cocoa powder is a rich source of calcium and it has 10 times more calcium than mango - cocoa powder has 128mg of calcium in 100 grams and mango has 11mg of calcium.
Does cocoa powder or mango contain more iron?
Cocoa powder is an abundant source of iron and it has 85 times more iron than mango - cocoa powder has 13.9mg of iron in 100 grams and mango has 0.16mg of iron.
Does cocoa powder or mango contain more potassium?
Cocoa powder is a rich source of potassium and it has 810% more potassium than mango - cocoa powder has 1524mg of potassium in 100 grams and mango has 168mg of potassium.