Raisins vs. Cocoa Powder
Nutrition comparison of Raisins and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and cocoa powder:
- Both raisins and cocoa powder are high in calories, carbohydrates, dietary fiber, iron and potassium.
- Cocoa powder has more pantothenic acid and folate.
- Cocoa powder is an excellent source of calcium and protein.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and cocoa powder are high in calories. Raisin has 30% more calories than cocoa powder - raisin has 296 calories per 100 grams and cocoa powder has 228 calories.
For macronutrient ratios, raisins is lighter in protein, much heavier in carbs and much lighter in fat compared to cocoa powder per calorie. Raisins has a macronutrient ratio of 3:95:2 and for cocoa powder, 18:53:29 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Cocoa Powder | |
|---|---|---|
| Protein | 3% | 18% |
| Carbohydrates | 95% | 53% |
| Fat | 2% | 29% |
| Alcohol | ~ | ~ |
carbohydrates
Both raisins and cocoa powder are high in carbohydrates. Raisin has 36% more carbohydrates than cocoa powder - raisin has 78.5g of total carbs per 100 grams and cocoa powder has 57.9g of carbohydrates.
dietary fiber
Both raisins and cocoa powder are high in dietary fiber. Cocoa powder has 444% more dietary fiber than raisin - raisin has 6.8g of dietary fiber per 100 grams and cocoa powder has 37g of dietary fiber.
sugar
Raisin has less sugar than cocoa powder - cocoa powder has 1.8g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Cocoa powder is an excellent source of protein and it has 678% more protein than raisin - raisin has 2.5g of protein per 100 grams and cocoa powder has 19.6g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and raisin has 98% less saturated fat than cocoa powder - raisin has 0.18g of saturated fat per 100 grams and cocoa powder has 8.1g of saturated fat.
Vitamins
Vitamin C
Raisin has more Vitamin C than cocoa powder - raisin has 5.4mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and raisins contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Cocoa powder and raisins contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Cocoa powder has more pantothenic acid and folate. Both raisins and cocoa powder contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Raisins | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.112 MG | 0.078 MG |
| Riboflavin | 0.182 MG | 0.241 MG |
| Niacin | 1.114 MG | 2.185 MG |
| Pantothenic acid | 0.045 MG | 0.254 MG |
| Vitamin B6 | 0.188 MG | 0.118 MG |
| Folate | 3 UG | 32 UG |
Minerals
calcium
Cocoa powder is an excellent source of calcium and it has 357% more calcium than raisin - raisin has 28mg of calcium per 100 grams and cocoa powder has 128mg of calcium.
iron
Both raisins and cocoa powder are high in iron. Cocoa powder has 435% more iron than raisin - raisin has 2.6mg of iron per 100 grams and cocoa powder has 13.9mg of iron.
potassium
Both raisins and cocoa powder are high in potassium. Cocoa powder has 85% more potassium than raisin - raisin has 825mg of potassium per 100 grams and cocoa powder has 1524mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cocoa powder has more linoleic acid than raisin per 100 grams.
| Raisins | Cocoa Powder | |
|---|---|---|
| linoleic acid | 0.122 G | 0.44 G |
| Total | 0.122 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: Raisins (Raisins, seeded) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Raisins g
()
|
Daily Values (%) |
Cocoa Powder g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 raisins or cocoa powder contain more calories in 100 grams?Both raisins and cocoa powder are high in calories. Raisin has 30% more calories than cocoa powder - raisin has 296 calories in 100g and cocoa powder has 228 calories.
Does raisins or cocoa powder have more carbohydrates?
By weight, both raisins and cocoa powder are high in carbohydrates. raisin has 40% more carbohydrates than cocoa powder - raisin has 78.5g of carbs for 100g and cocoa powder has 57.9g of carbohydrates.
Does raisins or cocoa powder contain more calcium?
Cocoa powder is a rich source of calcium and it has 360% more calcium than raisin - raisin has 28mg of calcium in 100 grams and cocoa powder has 128mg of calcium.
Does raisins or cocoa powder contain more iron?
Both raisins and cocoa powder are high in iron. Cocoa powder has 440% more iron than raisin - raisin has 2.6mg of iron in 100 grams and cocoa powder has 13.9mg of iron.
Does raisins or cocoa powder contain more potassium?
Both raisins and cocoa powder are high in potassium. Cocoa powder has 90% more potassium than raisin - raisin has 825mg of potassium in 100 grams and cocoa powder has 1524mg of potassium.