Hazelnut vs. Cocoa Powder

Nutrition comparison of Hazelnut and Cocoa Powder

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of hazelnut versus cocoa powder (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in hazelnut and cocoa powder:

  • Both cocoa powder and hazelnut are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Hazelnut has more beta-carotene than cocoa powder, however, cocoa powder contains more lutein + zeaxanthin than hazelnut.
  • Hazelnut has more thiamin, pantothenic acid, Vitamin B6 and folate.
  • Hazelnut is an excellent source of Vitamin E.
Detailed nutritional comparison of hazelnut and cocoa powder 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: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.

Image of Hazelnut src
Image of Cocoa Powder src

Calories and Carbs

calories

Both cocoa powder and hazelnut are high in calories. Hazelnut has 183% more calories than cocoa powder - cocoa powder has 228 calories per 100 grams and hazelnut has 646 calories.

For macronutrient ratios, hazelnut is lighter in protein, much lighter in carbs and much heavier in fat compared to cocoa powder per calorie. Hazelnut has a macronutrient ratio of 9:10:81 and for cocoa powder, 18:54:29 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Hazelnut Cocoa Powder
Protein 9% 18%
Carbohydrates 10% 54%
Fat 81% 29%
Alcohol ~ ~

carbohydrates

Cocoa powder is high in carbohydrates and hazelnut has 70% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.

dietary fiber

Both cocoa powder and hazelnut are high in dietary fiber. Cocoa powder has 294% more dietary fiber than hazelnut - cocoa powder has 37g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.

sugar

Cocoa powder and hazelnut contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and hazelnut has 4.9g of sugar.

Protein

protein

Both cocoa powder and hazelnut are high in protein. Cocoa powder has 30% more protein than hazelnut - cocoa powder has 19.6g of protein per 100 grams and hazelnut has 15g of protein.

Fat

saturated fat

Cocoa powder is high in saturated fat and hazelnut has 44% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.

Vitamins

Vitamin C

Hazelnut has more Vitamin C than cocoa powder - hazelnut has 3.8mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.

Vitamin A

Hazelnut and cocoa powder contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.

Vitamin E

Hazelnut is an excellent source of Vitamin E and it has 151 times more Vitamin E than cocoa powder - cocoa powder has 0.1mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.

Vitamin K

Cocoa powder and hazelnut contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.

The B Vitamins

Hazelnut has more thiamin, pantothenic acid, Vitamin B6 and folate. Both hazelnut and cocoa powder contain significant amounts of riboflavin and niacin.

Hazelnut Cocoa Powder
Thiamin 0.338 MG 0.078 MG
Riboflavin 0.123 MG 0.241 MG
Niacin 2.05 MG 2.185 MG
Pantothenic acid 0.923 MG 0.254 MG
Vitamin B6 0.62 MG 0.118 MG
Folate 88 UG 32 UG

Minerals

calcium

Both cocoa powder and hazelnut are high in calcium. Cocoa powder has a little more calcium (4%) than hazelnut by weight - cocoa powder has 128mg of calcium per 100 grams and hazelnut has 123mg of calcium.

iron

Both cocoa powder and hazelnut are high in iron. Cocoa powder has 216% more iron than hazelnut - cocoa powder has 13.9mg of iron per 100 grams and hazelnut has 4.4mg of iron.

potassium

Both cocoa powder and hazelnut are high in potassium. Cocoa powder has 102% more potassium than hazelnut - cocoa powder has 1524mg of potassium per 100 grams and hazelnut has 755mg 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, hazelnut has more beta-carotene than cocoa powder per 100 grams, however, cocoa powder contains more lutein + zeaxanthin than hazelnut per 100 grams.

Hazelnut Cocoa Powder
beta-carotene 36 UG ~
alpha-carotene 1 UG ~
lutein + zeaxanthin ~ 38 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, hazelnut has more linoleic acid than cocoa powder per 100 grams.

Hazelnut Cocoa Powder
other omega 6 0.06 G ~
linoleic acid 8.403 G 0.44 G
Total 8.463 G 0.44 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 Hazelnut or Cocoa Powder .

Note: The specific food items compared are: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) and Cocoa Powder (Cocoa, dry powder, unsweetened) .

Hazelnut 100g

( 100 g )
Daily Values (%)

Cocoa Powder 100g

( 100 g )
646KCAL 32%
183% calories
228KCAL 11%
18G 7%
carbohydrates 222%
58G 23%
9.4G 38%
dietary fiber 294%
37G 148%
4.9G 172% sugar 1.8G
62G 98%
343% total fat
14G 21%
4.5G 25%
saturated fat 80%
8.1G 45%
47G 922% monounsaturated fat 4.6G
8.5G >999% polyunsaturated fat 0.44G
sodium >999%
21MG 1%
Vitamins and Minerals
3UG 0.4%
>999% Vitamin A
3.8MG 5%
>999% Vitamin C
123MG 12%
calcium 4%
128MG 13%
4.4MG 24%
iron 218%
14MG 77%
173MG 56%
magnesium 188%
499MG 161%
755MG 33%
potassium 102%
1524MG 66%
0.34MG 31%
325% thiamin (Vit B1)
0.08MG 7%
0.12MG 11%
riboflavin (Vit B2) 100%
0.24MG 22%
2.1MG 15%
niacin (Vit B3) 5%
2.2MG 16%
0.62MG 48%
416% Vitamin B6
0.12MG 9%
0.92MG 19%
268% pantothenic acid (Vit B5)
0.25MG 5%
88UG 22%
175% folate (Vit B9)
32UG 8%
15MG 102%
>999% Vitamin E
0.1MG 1%
Vitamin K >999%
2.5UG 3%
15G 30%
protein 33%
20G 39%
choline >999%
12MG 3%
1.8MG 146%
copper 111%
3.8MG 316%
5.6MG 308%
47% manganese
3.8MG 213%
310MG 44%
phosphorus 137%
734MG 105%
4.1UG 8%
selenium 241%
14UG 26%
2.5MG 31%
zinc 172%
6.8MG 85%
2.5G Water 20% 3G
1.1G >999% Starch


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does cocoa powder or hazelnut contain more calories in 100 grams?
Both cocoa powder and hazelnut are high in calories. Hazelnut has 180% more calories than cocoa powder - cocoa powder has 228 calories in 100g and hazelnut has 646 calories.

Does cocoa powder or hazelnut have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and hazelnut has 70% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and hazelnut has 17.6g of carbohydrates.

Does cocoa powder or hazelnut contain more calcium?
Both cocoa powder and hazelnut are high in calcium. Cocoa powder has a little more calcium ( 0%) than hazelnut by weight - cocoa powder has 128mg of calcium in 100 grams and hazelnut has 123mg of calcium.

Does cocoa powder or hazelnut contain more iron?
Both cocoa powder and hazelnut are high in iron. Cocoa powder has 220% more iron than hazelnut - cocoa powder has 13.9mg of iron in 100 grams and hazelnut has 4.4mg of iron.

Does cocoa powder or hazelnut contain more potassium?
Both cocoa powder and hazelnut are high in potassium. Cocoa powder has 100% more potassium than hazelnut - cocoa powder has 1524mg of potassium in 100 grams and hazelnut has 755mg of potassium.