Semisweet Chocolate vs. Cocoa Powder

Nutrition comparison of Semisweet Chocolate and Cocoa Powder


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

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

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

  • Both semisweet chocolate and cocoa powder are high in calories, carbohydrates, dietary fiber, iron and saturated fat.
  • Cocoa powder has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Cocoa powder is an excellent source of calcium, potassium and protein.
Detailed nutritional comparison of semisweet chocolate 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: Semisweet Chocolate (Baking chocolate, MARS SNACKFOOD US, M&M's Semisweet Chocolate Mini Baking Bits) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.


Image of Semisweet Chocolate src
Image of Cocoa Powder src

Here's an infographic summarizing the nutritional differences between semisweet chocolate and cocoa powder. marks particularly rich nutrients.


Calories and Carbs

calories

Both semisweet chocolate and cocoa powder are high in calories. Semisweet chocolate has 127% more calories than cocoa powder - semisweet chocolate has 517 calories per 100 grams and cocoa powder has 228 calories.

For macronutrient ratios, semisweet chocolate is lighter in protein, heavier in fat and similar to cocoa powder for carbs. Semisweet chocolate has a macronutrient ratio of 3:51:46 and for cocoa powder, 18:54:29 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Semisweet Chocolate Cocoa Powder
Protein 3% 18%
Carbohydrates 51% 54%
Fat 46% 29%
Alcohol ~ ~

carbohydrates

Both semisweet chocolate and cocoa powder are high in carbohydrates. Semisweet chocolate has 14% more carbohydrates than cocoa powder - semisweet chocolate has 66g of total carbs per 100 grams and cocoa powder has 57.9g of carbohydrates.

dietary fiber

Both semisweet chocolate and cocoa powder are high in dietary fiber. Cocoa powder has 452% more dietary fiber than semisweet chocolate - semisweet chocolate has 6.7g of dietary fiber per 100 grams and cocoa powder has 37g of dietary fiber.

sugar

Semisweet chocolate is high in sugar and cocoa powder has 97% less sugar than semisweet chocolate - semisweet chocolate has 53.1g 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 341% more protein than semisweet chocolate - semisweet chocolate has 4.4g of protein per 100 grams and cocoa powder has 19.6g of protein.

Fat

saturated fat

Both semisweet chocolate and cocoa powder are high in saturated fat. Semisweet chocolate has 94% more saturated fat than cocoa powder - semisweet chocolate has 15.6g of saturated fat per 100 grams and cocoa powder has 8.1g of saturated fat.

trans fat

Both semisweet chocolate and cocoa powder are low in trans fat - semisweet chocolate has 0.04g of trans fat per 100 grams and cocoa powder does not contain significant amounts.

cholesterol

Both semisweet chocolate and cocoa powder are low in cholesterol - semisweet chocolate has 3mg of cholesterol per 100 grams and cocoa powder does not contain significant amounts.

Vitamins

Vitamin A

Semisweet chocolate has more Vitamin A than cocoa powder - semisweet chocolate has 22.2ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.

Vitamin E

Cocoa powder and semisweet chocolate contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and semisweet chocolate does not contain significant amounts.

Vitamin K

Cocoa powder and semisweet chocolate contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and semisweet chocolate does not contain significant amounts.

The B Vitamins

Cocoa powder has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Semisweet Chocolate Cocoa Powder
Thiamin ~ 0.078 MG
Riboflavin ~ 0.241 MG
Niacin ~ 2.185 MG
Pantothenic acid ~ 0.254 MG
Vitamin B6 ~ 0.118 MG
Folate ~ 32 UG

Minerals

calcium

Cocoa powder is an excellent source of calcium and it has 276% more calcium than semisweet chocolate - semisweet chocolate has 34mg of calcium per 100 grams and cocoa powder has 128mg of calcium.

iron

Both semisweet chocolate and cocoa powder are high in iron. Cocoa powder has 376% more iron than semisweet chocolate - semisweet chocolate has 2.9mg of iron per 100 grams and cocoa powder has 13.9mg of iron.

potassium

Cocoa powder is an excellent source of potassium and it has more potassium than semisweet chocolate - cocoa powder has 1524mg of potassium per 100 grams and semisweet chocolate does not contain significant amounts.




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 Semisweet Chocolate or Cocoa Powder .

Note: The specific food items compared are: Semisweet Chocolate (Baking chocolate, MARS SNACKFOOD US, M&M's Semisweet Chocolate Mini Baking Bits) and Cocoa Powder (Cocoa, dry powder, unsweetened) .

Semisweet Chocolate g

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G Water G
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FAQ

Does semisweet chocolate or cocoa powder contain more calories in 100 grams?
Both semisweet chocolate and cocoa powder are high in calories. Semisweet chocolate has 130% more calories than cocoa powder - semisweet chocolate has 517 calories in 100g and cocoa powder has 228 calories.

Does semisweet chocolate or cocoa powder have more carbohydrates?
By weight, both semisweet chocolate and cocoa powder are high in carbohydrates. semisweet chocolate has 10% more carbohydrates than cocoa powder - semisweet chocolate has 66g of carbs for 100g and cocoa powder has 57.9g of carbohydrates.

Does semisweet chocolate or cocoa powder contain more calcium?
Cocoa powder is a rich source of calcium and it has 280% more calcium than semisweet chocolate - semisweet chocolate has 34mg of calcium in 100 grams and cocoa powder has 128mg of calcium.

Does semisweet chocolate or cocoa powder contain more iron?
Both semisweet chocolate and cocoa powder are high in iron. Cocoa powder has 380% more iron than semisweet chocolate - semisweet chocolate has 2.9mg of iron in 100 grams and cocoa powder has 13.9mg of iron.

Does cocoa powder or semisweet chocolate contain more potassium?
Cocoa powder is a rich source of potassium and it has more potassium than semisweet chocolate - cocoa powder has 1524mg of potassium in 100 grams and semisweet chocolate does not contain significant amounts.