Cranberry Juice vs. Cocoa Powder
Nutrition comparison of Cranberry Juice and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry juice
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry juice and cocoa powder:
- Cocoa powder has 5.9 times less sugar than cranberry juice.
- Cocoa powder has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cocoa powder is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Cranberry juice has signficantly more Vitamin C than cocoa powder.
USDA sources for nutritional information: Cranberry Juice (Cranberry juice, unsweetened) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cocoa powder is high in calories and cranberry juice has 80% less calories than cocoa powder - cranberry juice has 46 calories per 100 grams and cocoa powder has 228 calories.
For macronutrient ratios, cranberry juice is lighter in protein, much heavier in carbs and much lighter in fat compared to cocoa powder per calorie. Cranberry juice 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:
| Cranberry Juice | Cocoa Powder | |
|---|---|---|
| Protein | 3% | 18% |
| Carbohydrates | 95% | 53% |
| Fat | 2% | 29% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and cranberry juice has 79% less carbohydrates than cocoa powder - cranberry juice has 12.2g 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 369 times more dietary fiber than cranberry juice - cranberry juice has 0.1g of dietary fiber per 100 grams and cocoa powder has 37g of dietary fiber.
sugar
Cocoa powder has 5.9 times less sugar than cranberry juice - cranberry juice has 12.1g 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 49 times more protein than cranberry juice - cranberry juice has 0.39g of protein per 100 grams and cocoa powder has 19.6g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and cranberry juice has 100% less saturated fat than cocoa powder - cranberry juice has 0.01g of saturated fat per 100 grams and cocoa powder has 8.1g of saturated fat.
Vitamins
Vitamin C
Cranberry juice has signficantly more Vitamin C than cocoa powder - cranberry juice has 9.3mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Cranberry juice and cocoa powder contain similar amounts of Vitamin A - cranberry juice has 2ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cranberry juice and cocoa powder contain similar amounts of Vitamin E - cranberry juice has 1.2mg of Vitamin E per 100 grams and cocoa powder has 0.1mg of Vitamin E.
Vitamin K
Cranberry juice and cocoa powder contain similar amounts of Vitamin K - cranberry juice has 5.1ug of Vitamin K per 100 grams and cocoa powder has 2.5ug of Vitamin K.
The B Vitamins
Cocoa powder has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cranberry Juice | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.009 MG | 0.078 MG |
| Riboflavin | 0.018 MG | 0.241 MG |
| Niacin | 0.091 MG | 2.185 MG |
| Pantothenic acid | ~ | 0.254 MG |
| Vitamin B6 | 0.052 MG | 0.118 MG |
| Folate | 1 UG | 32 UG |
Minerals
calcium
Cocoa powder is an excellent source of calcium and it has 15 times more calcium than cranberry juice - cranberry juice has 8mg of calcium per 100 grams and cocoa powder has 128mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 54 times more iron than cranberry juice - cranberry juice has 0.25mg 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 18 times more potassium than cranberry juice - cranberry juice has 77mg 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, both cranberry juice and cocoa powder contain significant amounts of lutein + zeaxanthin.
| Cranberry Juice | Cocoa Powder | |
|---|---|---|
| beta-carotene | 27 UG | ~ |
| lutein + zeaxanthin | 68 UG | 38 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cocoa powder has more linoleic acid than cranberry juice per 100 grams.
| Cranberry Juice | Cocoa Powder | |
|---|---|---|
| linoleic acid | 0.042 G | 0.44 G |
| Total | 0.042 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: Cranberry Juice (Cranberry juice, unsweetened) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Cranberry Juice 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 cranberry juice or cocoa powder contain more calories in 100 grams?Cocoa powder is high in calories and cranberry juice has 80% less calories than cocoa powder - cranberry juice has 46 calories in 100g and cocoa powder has 228 calories.
Does cranberry juice or cocoa powder have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and cranberry juice has 80% fewer carbohydrates than cocoa powder - cranberry juice has 12.2g of carbs for 100g and cocoa powder has 57.9g of carbohydrates.
Does cranberry juice or cocoa powder contain more calcium?
Cocoa powder is a rich source of calcium and it has 15 times more calcium than cranberry juice - cranberry juice has 8mg of calcium in 100 grams and cocoa powder has 128mg of calcium.
Does cranberry juice or cocoa powder contain more iron?
Cocoa powder is an abundant source of iron and it has 54 times more iron than cranberry juice - cranberry juice has 0.25mg of iron in 100 grams and cocoa powder has 13.9mg of iron.
Does cranberry juice or cocoa powder contain more potassium?
Cocoa powder is a rich source of potassium and it has 18 times more potassium than cranberry juice - cranberry juice has 77mg of potassium in 100 grams and cocoa powder has 1524mg of potassium.