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.
Detailed nutritional comparison of cocoa powder and garlic 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: Cocoa Powder (Cocoa, dry powder, unsweetened) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cocoa Powder src
Image of Garlic src

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 18:54:29 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cocoa Powder Garlic
Protein 18% 16%
Carbohydrates 54% 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

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,

Cocoa Powder Garlic
lutein + zeaxanthin 38 UG 16 UG
beta-carotene ~ 5 UG

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 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 Cocoa Powder or Garlic .

Note: The specific food items compared are: Cocoa Powder (Cocoa, dry powder, unsweetened) and Garlic (Garlic, raw) .

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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.