Cocoa Powder vs. Garlic
Nutrition comparison of Cocoa Powder and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cocoa powder
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cocoa powder and garlic:
- Both garlic and cocoa powder are high in calcium, calories, carbohydrates, dietary fiber and potassium.
- Cocoa powder is an excellent source of iron and protein.
- Garlic has more thiamin, pantothenic acid and Vitamin B6, however, cocoa powder contains more riboflavin, niacin and folate.
- Garlic is an excellent source of Vitamin C.
USDA sources for nutritional information: Cocoa Powder (Cocoa, dry powder, unsweetened) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and cocoa powder are high in calories. Cocoa powder has 53% more calories than garlic - garlic has 149 calories per 100 grams and cocoa powder has 228 calories.
For macronutrient ratios, cocoa powder is much lighter in carbs, much heavier in fat and similar to garlic for protein. Cocoa powder has a macronutrient ratio of 18:53:29 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cocoa Powder | Garlic | |
|---|---|---|
| Protein | 18% | 16% |
| Carbohydrates | 53% | 82% |
| Fat | 29% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Both garlic and cocoa powder are high in carbohydrates. Cocoa powder has 75% more carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and cocoa powder has 57.9g of carbohydrates.
dietary fiber
Both garlic and cocoa powder are high in dietary fiber. Cocoa powder has 16 times more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and cocoa powder has 37g of dietary fiber.
sugar
Garlic and cocoa powder contain similar amounts of sugar - garlic has 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 208% more protein than garlic - garlic has 6.4g of protein per 100 grams and cocoa powder has 19.6g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and garlic has 99% less saturated fat than cocoa powder - garlic has 0.09g of saturated fat per 100 grams and cocoa powder has 8.1g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has more Vitamin C than cocoa powder - garlic has 31.2mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Garlic and cocoa powder contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Garlic and cocoa powder contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and cocoa powder has 0.1mg of Vitamin E.
Vitamin K
Garlic and cocoa powder contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and cocoa powder has 2.5ug of Vitamin K.
The B Vitamins
Garlic has more thiamin, pantothenic acid and Vitamin B6, however, cocoa powder contains more riboflavin, niacin and folate.
| Cocoa Powder | Garlic | |
|---|---|---|
| Thiamin | 0.078 MG | 0.2 MG |
| Riboflavin | 0.241 MG | 0.11 MG |
| Niacin | 2.185 MG | 0.7 MG |
| Pantothenic acid | 0.254 MG | 0.596 MG |
| Vitamin B6 | 0.118 MG | 1.235 MG |
| Folate | 32 UG | 3 UG |
Minerals
calcium
Both garlic and cocoa powder are high in calcium. Garlic has 41% more calcium than cocoa powder - garlic has 181mg of calcium per 100 grams and cocoa powder has 128mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 715% more iron than garlic - garlic has 1.7mg of iron per 100 grams and cocoa powder has 13.9mg of iron.
potassium
Both garlic and cocoa powder are high in potassium. Cocoa powder has 280% more potassium than garlic - garlic has 401mg of potassium per 100 grams and cocoa powder has 1524mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, cocoa powder has more quercetin than garlic per 100 grams, however, garlic contains more kaempferol and myricetin than cocoa powder per 100 grams.
| Cocoa Powder | Garlic | |
|---|---|---|
| Quercetin | 10.0 mg | 1.74 mg |
| kaempferol | ~ | 0.26 mg |
| myricetin | ~ | 1.61 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cocoa powder and garlic contain significant amounts of linoleic acid.
| Cocoa Powder | Garlic | |
|---|---|---|
| linoleic acid | 0.44 G | 0.229 G |
| Total | 0.44 G | 0.229 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 Garlic (Garlic, raw) .
Cocoa Powder g
()
|
Daily Values (%) |
Garlic 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 % |
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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 % |
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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 garlic or cocoa powder contain more calories in 100 grams?Both garlic and cocoa powder are high in calories. Cocoa powder has 50% more calories than garlic - garlic has 149 calories in 100g and cocoa powder has 228 calories.
Does garlic or cocoa powder have more carbohydrates?
By weight, both garlic and cocoa powder are high in carbohydrates. cocoa powder has 80% more carbohydrates than garlic - garlic has 33.1g of carbs for 100g and cocoa powder has 57.9g of carbohydrates.
Does garlic or cocoa powder contain more calcium?
Both garlic and cocoa powder are high in calcium. Garlic has 40% more calcium than cocoa powder - garlic has 181mg of calcium in 100 grams and cocoa powder has 128mg of calcium.
Does garlic or cocoa powder contain more iron?
Cocoa powder is an abundant source of iron and it has 720% more iron than garlic - garlic has 1.7mg of iron in 100 grams and cocoa powder has 13.9mg of iron.
Does garlic or cocoa powder contain more potassium?
Both garlic and cocoa powder are high in potassium. Cocoa powder has 280% more potassium than garlic - garlic has 401mg of potassium in 100 grams and cocoa powder has 1524mg of potassium.