Fries vs. Cocoa Powder
Nutrition comparison of Fries and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fries
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fries and cocoa powder:
- Both cocoa powder and fries are high in calories, carbohydrates, dietary fiber and potassium.
- Cocoa powder is an excellent source of calcium, iron and protein.
- Fry has more thiamin, pantothenic acid and Vitamin B6, however, cocoa powder contains more riboflavin.
USDA sources for nutritional information: Fries (Fast foods, potato, french fried in vegetable oil) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cocoa powder and fries are high in calories. Fry has 37% more calories than cocoa powder - cocoa powder has 228 calories per 100 grams and fry has 312 calories.
For macronutrient ratios, fries is lighter in protein, heavier in fat and similar to cocoa powder for carbs. Fries has a macronutrient ratio of 4:53:43 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fries | Cocoa Powder | |
|---|---|---|
| Protein | 4% | 19% |
| Carbohydrates | 53% | 54% |
| Fat | 43% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Both cocoa powder and fries are high in carbohydrates. Cocoa powder has 40% more carbohydrates than fry - cocoa powder has 57.9g of total carbs per 100 grams and fry has 41.4g of carbohydrates.
dietary fiber
Both cocoa powder and fries are high in dietary fiber. Cocoa powder has 874% more dietary fiber than fry - cocoa powder has 37g of dietary fiber per 100 grams and fry has 3.8g of dietary fiber.
sugar
Cocoa powder and fries contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and fry has 0.3g of sugar.
Protein
protein
Cocoa powder is an excellent source of protein and it has 471% more protein than fry - cocoa powder has 19.6g of protein per 100 grams and fry has 3.4g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and fry has 71% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and fry has 2.3g of saturated fat.
trans fat
Both fries and cocoa powder are low in trans fat - fry has 0.06g of trans fat per 100 grams and cocoa powder does not contain significant amounts.
Vitamins
Vitamin C
Fry has more Vitamin C than cocoa powder - fry has 4.7mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Fry has 15 times more Vitamin E than cocoa powder - cocoa powder has 0.1mg of Vitamin E per 100 grams and fry has 1.7mg of Vitamin E.
Vitamin K
Cocoa powder and fries contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and fry has 11.2ug of Vitamin K.
The B Vitamins
Fry has more thiamin, pantothenic acid and Vitamin B6, however, cocoa powder contains more riboflavin. Both fries and cocoa powder contain significant amounts of niacin and folate.
| Fries | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.17 MG | 0.078 MG |
| Riboflavin | 0.039 MG | 0.241 MG |
| Niacin | 3.004 MG | 2.185 MG |
| Pantothenic acid | 0.58 MG | 0.254 MG |
| Vitamin B6 | 0.372 MG | 0.118 MG |
| Folate | 30 UG | 32 UG |
Minerals
calcium
Cocoa powder is an excellent source of calcium and it has 611% more calcium than fry - cocoa powder has 128mg of calcium per 100 grams and fry has 18mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 16 times more iron than fry - cocoa powder has 13.9mg of iron per 100 grams and fry has 0.81mg of iron.
potassium
Both cocoa powder and fries are high in potassium. Cocoa powder has 163% more potassium than fry - cocoa powder has 1524mg of potassium per 100 grams and fry has 579mg 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 fries and cocoa powder contain significant amounts of lutein + zeaxanthin.
| Fries | Cocoa Powder | |
|---|---|---|
| lutein + zeaxanthin | 27 UG | 38 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fry has more linoleic acid than cocoa powder per 100 grams.
| Fries | Cocoa Powder | |
|---|---|---|
| other omega 6 | 0.029 G | ~ |
| linoleic acid | 4.948 G | 0.44 G |
| Total | 4.977 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: Fries (Fast foods, potato, french fried in vegetable oil) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Fries 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 fries contain more calories in 100 grams?Both cocoa powder and fries are high in calories. Fry has 40% more calories than cocoa powder - cocoa powder has 228 calories in 100g and fry has 312 calories.
Does cocoa powder or fries have more carbohydrates?
By weight, both cocoa powder and fries are high in carbohydrates. cocoa powder has 40% more carbohydrates than fry - cocoa powder has 57.9g of carbs for 100g and fry has 41.4g of carbohydrates.
Does cocoa powder or fries contain more calcium?
Cocoa powder is a rich source of calcium and it has 610% more calcium than fry - cocoa powder has 128mg of calcium in 100 grams and fry has 18mg of calcium.
Does cocoa powder or fries contain more iron?
Cocoa powder is an abundant source of iron and it has 16 times more iron than fry - cocoa powder has 13.9mg of iron in 100 grams and fry has 0.81mg of iron.
Does cocoa powder or fries contain more potassium?
Both cocoa powder and fries are high in potassium. Cocoa powder has 160% more potassium than fry - cocoa powder has 1524mg of potassium in 100 grams and fry has 579mg of potassium.