Egg vs. Cocoa Powder
Nutrition comparison of Egg and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and cocoa powder:
- Both cocoa powder and egg are high in calcium, calories and protein.
- Cocoa powder has more niacin, however, egg contains more pantothenic acid and Vitamin B12.
- Cocoa powder is an excellent source of dietary fiber, iron and potassium.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cocoa powder and egg are high in calories. Cocoa powder has 59% more calories than egg - cocoa powder has 228 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is heavier in protein, much lighter in carbs and much heavier in fat compared to cocoa powder per calorie. Egg has a macronutrient ratio of 36:2:62 and for cocoa powder, 18:53:29 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Cocoa Powder | |
|---|---|---|
| Protein | 36% | 18% |
| Carbohydrates | 2% | 53% |
| Fat | 62% | 29% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and egg has 99% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Cocoa powder is an excellent source of dietary fiber and it has more dietary fiber than egg - cocoa powder has 37g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Cocoa powder and egg contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Both cocoa powder and egg are high in protein. Cocoa powder has 56% more protein than egg - cocoa powder has 19.6g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and egg has 61% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and cocoa powder are low in trans fat - egg has 0.04g of trans fat per 100 grams and cocoa powder does not contain significant amounts.
cholesterol
Egg is high in cholesterol and cocoa powder has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and cocoa powder does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than cocoa powder - egg has 160ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than cocoa powder - egg has 82iu of Vitamin D per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and egg contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Cocoa powder and egg contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Cocoa powder has more niacin, however, egg contains more pantothenic acid and Vitamin B12. Both egg and cocoa powder contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Egg | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.04 MG | 0.078 MG |
| Riboflavin | 0.457 MG | 0.241 MG |
| Niacin | 0.075 MG | 2.185 MG |
| Pantothenic acid | 1.533 MG | 0.254 MG |
| Vitamin B6 | 0.17 MG | 0.118 MG |
| Folate | 47 UG | 32 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both cocoa powder and egg are high in calcium. Cocoa powder has 129% more calcium than egg - cocoa powder has 128mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 692% more iron than egg - cocoa powder has 13.9mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Cocoa powder is an excellent source of potassium and it has 10 times more potassium than egg - cocoa powder has 1524mg of potassium per 100 grams and egg has 138mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than cocoa powder per 100 grams.
| Egg | Cocoa Powder | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.44 G |
| Total | 1.577 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: Egg (Egg, whole, raw, fresh) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Egg 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 egg contain more calories in 100 grams?Both cocoa powder and egg are high in calories. Cocoa powder has 60% more calories than egg - cocoa powder has 228 calories in 100g and egg has 143 calories.
Is cocoa powder or egg better for protein?
Both cocoa powder and egg are high in protein. Cocoa powder has 60% more protein than egg - cocoa powder has 19.6g of protein per 100 grams and egg has 12.6g of protein.
Does cocoa powder or egg have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and egg has 100% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and egg has 0.72g of carbohydrates.
Does cocoa powder or egg contain more calcium?
Both cocoa powder and egg are high in calcium. Cocoa powder has 130% more calcium than egg - cocoa powder has 128mg of calcium in 100 grams and egg has 56mg of calcium.
Does cocoa powder or egg contain more iron?
Cocoa powder is an abundant source of iron and it has 690% more iron than egg - cocoa powder has 13.9mg of iron in 100 grams and egg has 1.8mg of iron.
Does cocoa powder or egg contain more potassium?
Cocoa powder is a rich source of potassium and it has 10 times more potassium than egg - cocoa powder has 1524mg of potassium in 100 grams and egg has 138mg of potassium.