Kefir vs. Cocoa Powder

Nutrition comparison of Kefir and Cocoa Powder


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

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

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

  • Both cocoa powder and kefir are high in calcium.
  • Cocoa powder has more thiamin, niacin, Vitamin B6 and folate, however, kefir contains more Vitamin B12.
  • Cocoa powder is an excellent source of dietary fiber, iron, potassium and protein.
  • Kefir is an excellent source of Vitamin A.
Detailed nutritional comparison of kefir 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: Kefir (Kefir, lowfat, plain, LIFEWAY) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.


Image of Kefir src
Image of Cocoa Powder src

Calories and Carbs

calories

Cocoa powder is high in calories and kefir has 81% less calories than cocoa powder - cocoa powder has 228 calories per 100 grams and kefir has 43 calories.

For macronutrient ratios, kefir is heavier in protein, lighter in carbs and lighter in fat compared to cocoa powder per calorie. Kefir has a macronutrient ratio of 35:44:21 and for cocoa powder, 18:53:29 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kefir Cocoa Powder
Protein 35% 18%
Carbohydrates 44% 53%
Fat 21% 29%
Alcohol ~ ~

carbohydrates

Cocoa powder is high in carbohydrates and kefir has 92% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.

dietary fiber

Cocoa powder is an excellent source of dietary fiber and it has more dietary fiber than kefir - cocoa powder has 37g of dietary fiber per 100 grams and kefir does not contain significant amounts.

sugar

Cocoa powder and kefir contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and kefir has 4.6g of sugar.



Protein

protein

Cocoa powder is an excellent source of protein and it has 417% more protein than kefir - cocoa powder has 19.6g of protein per 100 grams and kefir has 3.8g of protein.

Fat

saturated fat

Cocoa powder is high in saturated fat and kefir has 92% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.

trans fat

Both kefir and cocoa powder are low in trans fat - kefir has 0.04g of trans fat per 100 grams and cocoa powder does not contain significant amounts.

cholesterol

Both kefir and cocoa powder are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and cocoa powder does not contain significant amounts.

Vitamins

Vitamin C

Kefir and cocoa powder contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.

Vitamin A

Kefir is an excellent source of Vitamin A and it has more Vitamin A than cocoa powder - kefir has 171ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.

Vitamin D

Kefir has more Vitamin D than cocoa powder - kefir has 41iu of Vitamin D per 100 grams and cocoa powder does not contain significant amounts.

Vitamin E

Cocoa powder and kefir contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and kefir has 0.02mg of Vitamin E.

Vitamin K

Cocoa powder and kefir contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and kefir has 0.1ug of Vitamin K.

The B Vitamins

Cocoa powder has more thiamin, niacin, Vitamin B6 and folate, however, kefir contains more Vitamin B12. Both kefir and cocoa powder contain significant amounts of riboflavin and pantothenic acid.

Kefir Cocoa Powder
Thiamin 0.03 MG 0.078 MG
Riboflavin 0.135 MG 0.241 MG
Niacin 0.15 MG 2.185 MG
Pantothenic acid 0.385 MG 0.254 MG
Vitamin B6 0.058 MG 0.118 MG
Folate 13 UG 32 UG
Vitamin B12 0.29 UG ~

Minerals

calcium

Both cocoa powder and kefir are high in calcium. Cocoa powder is very similar to cocoa powder for calcium - cocoa powder has 128mg of calcium per 100 grams and kefir has 130mg of calcium.

iron

Cocoa powder is an excellent source of iron and it has 345 times more iron than kefir - cocoa powder has 13.9mg of iron per 100 grams and kefir has 0.04mg of iron.

potassium

Cocoa powder is an excellent source of potassium and it has 829% more potassium than kefir - cocoa powder has 1524mg of potassium per 100 grams and kefir has 164mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Kefir Cocoa Powder
other omega 6 0.002 G ~
linoleic acid 0.042 G 0.44 G
Total 0.044 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: Kefir (Kefir, lowfat, plain, LIFEWAY) and Cocoa Powder (Cocoa, dry powder, unsweetened) .

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G Water G
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