Sour Cream vs. Cocoa Powder
Nutrition comparison of Sour Cream and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sour cream
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sour cream and cocoa powder:
- Both cocoa powder and sour cream are high in calcium, calories and saturated fat.
- Cocoa powder has more thiamin, niacin, Vitamin B6 and folate, however, sour cream contains more Vitamin B12.
- Cocoa powder is an excellent source of dietary fiber, iron, potassium and protein.
- Sour cream has more beta-carotene than cocoa powder, however, cocoa powder contains more lutein + zeaxanthin than sour cream.
- Sour cream is a great source of Vitamin A.
USDA sources for nutritional information: Sour Cream (Cream, sour, cultured) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cocoa powder and sour cream are high in calories. Cocoa powder has 15% more calories than sour cream - cocoa powder has 228 calories per 100 grams and sour cream has 198 calories.
For macronutrient ratios, sour cream is lighter in protein, much lighter in carbs and much heavier in fat compared to cocoa powder per calorie. Sour cream has a macronutrient ratio of 5:10:85 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sour Cream | Cocoa Powder | |
|---|---|---|
| Protein | 5% | 19% |
| Carbohydrates | 10% | 54% |
| Fat | 85% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and sour cream has 92% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and sour cream has 4.6g of carbohydrates.
dietary fiber
Cocoa powder is an excellent source of dietary fiber and it has more dietary fiber than sour cream - cocoa powder has 37g of dietary fiber per 100 grams and sour cream does not contain significant amounts.
sugar
Cocoa powder and sour cream contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and sour cream has 3.4g of sugar.
Protein
protein
Cocoa powder is an excellent source of protein and it has 703% more protein than sour cream - cocoa powder has 19.6g of protein per 100 grams and sour cream has 2.4g of protein.
Fat
saturated fat
Both cocoa powder and sour cream are high in saturated fat. Sour cream has 26% more saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and sour cream has 10.1g of saturated fat.
trans fat
Both sour cream and cocoa powder are low in trans fat - sour cream has 0.8g of trans fat per 100 grams and cocoa powder does not contain significant amounts.
cholesterol
Cocoa powder has less cholesterol than sour cream - sour cream has 59mg of cholesterol per 100 grams and cocoa powder does not contain significant amounts.
Vitamins
Vitamin C
Sour cream has more Vitamin C than cocoa powder - sour cream has 0.9mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Sour cream is a great source of Vitamin A and it has more Vitamin A than cocoa powder - sour cream has 124ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and sour cream contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and sour cream has 0.38mg of Vitamin E.
Vitamin K
Cocoa powder and sour cream contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and sour cream has 1.5ug of Vitamin K.
The B Vitamins
Cocoa powder has more thiamin, niacin, Vitamin B6 and folate, however, sour cream contains more Vitamin B12. Both sour cream and cocoa powder contain significant amounts of riboflavin and pantothenic acid.
| Sour Cream | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.02 MG | 0.078 MG |
| Riboflavin | 0.168 MG | 0.241 MG |
| Niacin | 0.093 MG | 2.185 MG |
| Pantothenic acid | 0.472 MG | 0.254 MG |
| Vitamin B6 | 0.041 MG | 0.118 MG |
| Folate | 6 UG | 32 UG |
| Vitamin B12 | 0.21 UG | ~ |
Minerals
calcium
Both cocoa powder and sour cream are high in calcium. Cocoa powder has 27% more calcium than sour cream - cocoa powder has 128mg of calcium per 100 grams and sour cream has 101mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 197 times more iron than sour cream - cocoa powder has 13.9mg of iron per 100 grams and sour cream has 0.07mg of iron.
potassium
Cocoa powder is an excellent source of potassium and it has 11 times more potassium than sour cream - cocoa powder has 1524mg of potassium per 100 grams and sour cream has 125mg 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, sour cream has more beta-carotene than cocoa powder per 100 grams, however, cocoa powder contains more lutein + zeaxanthin than sour cream per 100 grams.
| Sour Cream | Cocoa Powder | |
|---|---|---|
| beta-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 4 UG | 38 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both sour cream and cocoa powder contain significant amounts of linoleic acid.
| Sour Cream | Cocoa Powder | |
|---|---|---|
| other omega 6 | 0.018 G | ~ |
| linoleic acid | 0.648 G | 0.44 G |
| Total | 0.666 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: Sour Cream (Cream, sour, cultured) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Sour Cream 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 sour cream contain more calories in 100 grams?Both cocoa powder and sour cream are high in calories. Cocoa powder has 20% more calories than sour cream - cocoa powder has 228 calories in 100g and sour cream has 198 calories.
Does cocoa powder or sour cream have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and sour cream has 90% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and sour cream has 4.6g of carbohydrates.
Does cocoa powder or sour cream contain more calcium?
Both cocoa powder and sour cream are high in calcium. Cocoa powder has 30% more calcium than sour cream - cocoa powder has 128mg of calcium in 100 grams and sour cream has 101mg of calcium.
Does cocoa powder or sour cream contain more iron?
Cocoa powder is an abundant source of iron and it has 197 times more iron than sour cream - cocoa powder has 13.9mg of iron in 100 grams and sour cream has 0.07mg of iron.
Does cocoa powder or sour cream contain more potassium?
Cocoa powder is a rich source of potassium and it has 11 times more potassium than sour cream - cocoa powder has 1524mg of potassium in 100 grams and sour cream has 125mg of potassium.