White Rice vs. Cocoa Powder

Nutrition comparison of Cooked White Rice and Cocoa Powder


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

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

For a quick recap of significant nutrients and differences in white rice and cocoa powder:

  • Both white rice and cocoa powder are high in calories.
  • Cocoa powder is an excellent source of calcium, dietary fiber, iron, potassium and protein.
  • White rice has more thiamin, however, cocoa powder contains more riboflavin and Vitamin B6.
Detailed nutritional comparison of white rice 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.


Image of White Rice src
Image of Cocoa Powder src

Calories and Carbs

calories

Both white rice and cocoa powder are high in calories. Cocoa powder has 75% more calories than white rice - white rice has 130 calories per 100 grams and cocoa powder has 228 calories.

For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and much lighter in fat compared to cocoa powder per calorie. White rice has a macronutrient ratio of 8:91:1 and for cocoa powder, 18:54:29 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice Cocoa Powder
Protein 8% 18%
Carbohydrates 91% 54%
Fat 1% 29%
Alcohol ~ ~

carbohydrates

Cocoa powder is high in carbohydrates and white rice has 51% less carbohydrates than cocoa powder - white rice has 28.6g of total carbs per 100 grams and cocoa powder has 57.9g of carbohydrates.

dietary fiber

Cocoa powder is an excellent source of dietary fiber and it has 122 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and cocoa powder has 37g of dietary fiber.

sugar

White rice has less sugar than cocoa powder - cocoa powder has 1.8g of sugar per 100 grams and white rice does not contain significant amounts.

Protein

protein

Cocoa powder is an excellent source of protein and it has 724% more protein than white rice - white rice has 2.4g of protein per 100 grams and cocoa powder has 19.6g of protein.

Fat

saturated fat

Cocoa powder is high in saturated fat and white rice has 99% less saturated fat than cocoa powder - white rice has 0.06g of saturated fat per 100 grams and cocoa powder has 8.1g of saturated fat.

Vitamins

Vitamin E

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

Vitamin K

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

The B Vitamins

White rice has more thiamin, however, cocoa powder contains more riboflavin and Vitamin B6. Both white rice and cocoa powder contain significant amounts of niacin, pantothenic acid and folate.

White Rice Cocoa Powder
Thiamin 0.167 MG 0.078 MG
Riboflavin 0.016 MG 0.241 MG
Niacin 1.835 MG 2.185 MG
Pantothenic acid 0.411 MG 0.254 MG
Vitamin B6 0.05 MG 0.118 MG
Folate 58 UG 32 UG

Minerals

calcium

Cocoa powder is an excellent source of calcium and it has 41 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and cocoa powder has 128mg of calcium.

iron

Cocoa powder is an excellent source of iron and it has 830% more iron than white rice - white rice has 1.5mg 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 51 times more potassium than white rice - white rice has 29mg 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 white rice per 100 grams.

White Rice Cocoa Powder
linoleic acid 0.046 G 0.44 G
Total 0.046 G 0.44 G



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 White Rice or Cocoa Powder .

Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Cocoa Powder (Cocoa, dry powder, unsweetened) .

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FAQ

Does white rice or cocoa powder contain more calories in 100 grams?
Both white rice and cocoa powder are high in calories. Cocoa powder has 80% more calories than white rice - white rice has 130 calories in 100g and cocoa powder has 228 calories.

Does white rice or cocoa powder have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and white rice has 50% fewer carbohydrates than cocoa powder - white rice has 28.6g of carbs for 100g and cocoa powder has 57.9g of carbohydrates.

Does white rice or cocoa powder contain more calcium?
Cocoa powder is a rich source of calcium and it has 41 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and cocoa powder has 128mg of calcium.

Does white rice or cocoa powder contain more iron?
Cocoa powder is an abundant source of iron and it has 830% more iron than white rice - white rice has 1.5mg of iron in 100 grams and cocoa powder has 13.9mg of iron.

Does white rice or cocoa powder contain more potassium?
Cocoa powder is a rich source of potassium and it has 51 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and cocoa powder has 1524mg of potassium.