Cocoa Powder vs. Squash
Nutrition comparison of Cocoa Powder and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cocoa powder
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cocoa powder and squash:
- Both squash and cocoa powder are high in calcium, dietary fiber and potassium.
- Cocoa powder has more lutein + zeaxanthin than squash, however, squash contains more beta-carotene and alpha-carotene than cocoa powder.
- Cocoa powder has more riboflavin and niacin.
- Cocoa powder is an excellent source of iron and protein.
- Squash is a great source of Vitamin C.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Cocoa Powder (Cocoa, dry powder, unsweetened) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cocoa powder is high in calories and squash has 82% less calories than cocoa powder - squash has 40 calories per 100 grams and cocoa powder has 228 calories.
For macronutrient ratios, cocoa powder is heavier in protein, much lighter in carbs and much heavier in fat compared to squash per calorie. Cocoa powder has a macronutrient ratio of 19:54:27 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cocoa Powder | Squash | |
|---|---|---|
| Protein | 19% | 8% |
| Carbohydrates | 54% | 91% |
| Fat | 27% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and squash has 82% less carbohydrates than cocoa powder - squash has 10.5g of total carbs per 100 grams and cocoa powder has 57.9g of carbohydrates.
dietary fiber
Both squash and cocoa powder are high in dietary fiber. Cocoa powder has 10 times more dietary fiber than squash - squash has 3.2g of dietary fiber per 100 grams and cocoa powder has 37g of dietary fiber.
sugar
Squash and cocoa powder contain similar amounts of sugar - squash has 2g 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 20 times more protein than squash - squash has 0.9g of protein per 100 grams and cocoa powder has 19.6g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and squash has 100% less saturated fat than cocoa powder - squash has 0.02g of saturated fat per 100 grams and cocoa powder has 8.1g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has more Vitamin C than cocoa powder - squash has 15.1mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Squash is an excellent source of Vitamin A and it has more Vitamin A than cocoa powder - squash has 558ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Squash and cocoa powder contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and cocoa powder has 0.1mg of Vitamin E.
Vitamin K
Squash and cocoa powder contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and cocoa powder has 2.5ug of Vitamin K.
The B Vitamins
Cocoa powder has more riboflavin and niacin. Both cocoa powder and squash contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Cocoa Powder | Squash | |
|---|---|---|
| Thiamin | 0.078 MG | 0.072 MG |
| Riboflavin | 0.241 MG | 0.017 MG |
| Niacin | 2.185 MG | 0.969 MG |
| Pantothenic acid | 0.254 MG | 0.359 MG |
| Vitamin B6 | 0.118 MG | 0.124 MG |
| Folate | 32 UG | 19 UG |
Minerals
calcium
Both squash and cocoa powder are high in calcium. Cocoa powder has 212% more calcium than squash - squash has 41mg of calcium per 100 grams and cocoa powder has 128mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 22 times more iron than squash - squash has 0.6mg of iron per 100 grams and cocoa powder has 13.9mg of iron.
potassium
Both squash and cocoa powder are high in potassium. Cocoa powder has 437% more potassium than squash - squash has 284mg of potassium per 100 grams and cocoa powder has 1524mg 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, cocoa powder has more lutein + zeaxanthin than squash per 100 grams, however, squash contains more beta-carotene and alpha-carotene than cocoa powder per 100 grams.
| Cocoa Powder | Squash | |
|---|---|---|
| lutein + zeaxanthin | 38 UG | ~ |
| beta-carotene | ~ | 4570 UG |
| alpha-carotene | ~ | 1130 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cocoa powder has more linoleic acid than squash per 100 grams.
| Cocoa Powder | Squash | |
|---|---|---|
| linoleic acid | 0.44 G | 0.014 G |
| Total | 0.44 G | 0.014 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: Cocoa Powder (Cocoa, dry powder, unsweetened) and Squash (Squash, winter, butternut, cooked, baked, without salt) .
Cocoa Powder g
()
|
Daily Values (%) |
Cooked Squash 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 % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 squash or cocoa powder contain more calories in 100 grams?Cocoa powder is high in calories and squash has 80% less calories than cocoa powder - squash has 40 calories in 100g and cocoa powder has 228 calories.
Does squash or cocoa powder have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and squash has 80% fewer carbohydrates than cocoa powder - squash has 10.5g of carbs for 100g and cocoa powder has 57.9g of carbohydrates.
Does squash or cocoa powder contain more calcium?
Both squash and cocoa powder are high in calcium. Cocoa powder has 210% more calcium than squash - squash has 41mg of calcium in 100 grams and cocoa powder has 128mg of calcium.
Does squash or cocoa powder contain more iron?
Cocoa powder is an abundant source of iron and it has 22 times more iron than squash - squash has 0.6mg of iron in 100 grams and cocoa powder has 13.9mg of iron.
Does squash or cocoa powder contain more potassium?
Both squash and cocoa powder are high in potassium. Cocoa powder has 440% more potassium than squash - squash has 284mg of potassium in 100 grams and cocoa powder has 1524mg of potassium.