Cocoa Powder vs. Kale
Nutrition comparison of Cocoa Powder and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cocoa powder
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cocoa powder and kale:
- Both kale and cocoa powder are high in calcium, dietary fiber and potassium.
- Cocoa powder is an excellent source of iron and protein.
- Kale is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Cocoa Powder (Cocoa, dry powder, unsweetened) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cocoa powder is high in calories and kale has 85% less calories than cocoa powder - kale has 35 calories per 100 grams and cocoa powder has 228 calories.
For macronutrient ratios, cocoa powder is lighter in protein, heavier in carbs and similar to kale for fat. Cocoa powder has a macronutrient ratio of 18:53:29 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cocoa Powder | Kale | |
|---|---|---|
| Protein | 18% | 28% |
| Carbohydrates | 53% | 41% |
| Fat | 29% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and kale has 92% less carbohydrates than cocoa powder - kale has 4.4g of total carbs per 100 grams and cocoa powder has 57.9g of carbohydrates.
dietary fiber
Both kale and cocoa powder are high in dietary fiber. Cocoa powder has 802% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and cocoa powder has 37g of dietary fiber.
sugar
Kale and cocoa powder contain similar amounts of sugar - kale has 0.99g 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 571% more protein than kale - kale has 2.9g of protein per 100 grams and cocoa powder has 19.6g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and kale has 98% less saturated fat than cocoa powder - kale has 0.18g of saturated fat per 100 grams and cocoa powder has 8.1g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than cocoa powder - kale has 93.4mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than cocoa powder - kale has 241ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Kale and cocoa powder contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and cocoa powder has 0.1mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 154 times more Vitamin K than cocoa powder - kale has 389.6ug of Vitamin K per 100 grams and cocoa powder has 2.5ug of Vitamin K.
The B Vitamins
Both cocoa powder and kale contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cocoa Powder | Kale | |
|---|---|---|
| Thiamin | 0.078 MG | 0.113 MG |
| Riboflavin | 0.241 MG | 0.347 MG |
| Niacin | 2.185 MG | 1.18 MG |
| Pantothenic acid | 0.254 MG | 0.37 MG |
| Vitamin B6 | 0.118 MG | 0.147 MG |
| Folate | 32 UG | 62 UG |
Minerals
calcium
Both kale and cocoa powder are high in calcium. Kale has 98% more calcium than cocoa powder - kale has 254mg of calcium per 100 grams and cocoa powder has 128mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 766% more iron than kale - kale has 1.6mg of iron per 100 grams and cocoa powder has 13.9mg of iron.
potassium
Both kale and cocoa powder are high in potassium. Cocoa powder has 338% more potassium than kale - kale has 348mg 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 | Kale | |
|---|---|---|
| Quercetin | 10.0 mg | 22.58 mg |
| isorhamnetin | ~ | 23.6 mg |
| kaempferol | ~ | 46.8 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 | Kale | |
|---|---|---|
| lutein + zeaxanthin | 38 UG | 6261 UG |
| beta-carotene | ~ | 2873 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cocoa powder and kale contain significant amounts of linoleic acid.
| Cocoa Powder | Kale | |
|---|---|---|
| linoleic acid | 0.44 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.44 G | 0.294 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 Kale (Kale, raw) .
Cocoa Powder g
()
|
Daily Values (%) |
Kale 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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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 kale or cocoa powder contain more calories in 100 grams?Cocoa powder is high in calories and kale has 90% less calories than cocoa powder - kale has 35 calories in 100g and cocoa powder has 228 calories.
Does kale or cocoa powder have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and kale has 90% fewer carbohydrates than cocoa powder - kale has 4.4g of carbs for 100g and cocoa powder has 57.9g of carbohydrates.
Does kale or cocoa powder contain more calcium?
Both kale and cocoa powder are high in calcium. Kale has 100% more calcium than cocoa powder - kale has 254mg of calcium in 100 grams and cocoa powder has 128mg of calcium.
Does kale or cocoa powder contain more iron?
Cocoa powder is an abundant source of iron and it has 770% more iron than kale - kale has 1.6mg of iron in 100 grams and cocoa powder has 13.9mg of iron.
Does kale or cocoa powder contain more potassium?
Both kale and cocoa powder are high in potassium. Cocoa powder has 340% more potassium than kale - kale has 348mg of potassium in 100 grams and cocoa powder has 1524mg of potassium.