Milk vs. Cocoa Powder

Nutrition comparison of Milk and Cocoa Powder


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

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

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

  • Both cocoa powder and milk are high in calcium.
  • Cocoa powder has more niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12.
  • Cocoa powder is an excellent source of dietary fiber, iron, potassium and protein.
Detailed nutritional comparison of milk 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.


Image of Milk src
Image of Cocoa Powder src

Calories and Carbs

calories

Cocoa powder is high in calories and milk has 78% less calories than cocoa powder - cocoa powder has 228 calories per 100 grams and milk has 50 calories.

For macronutrient ratios, milk is heavier in protein, lighter in carbs and heavier in fat compared to cocoa powder per calorie. Milk has a macronutrient ratio of 26:38:36 and for cocoa powder, 18:54:29 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Milk Cocoa Powder
Protein 26% 18%
Carbohydrates 38% 54%
Fat 36% 29%
Alcohol ~ ~

carbohydrates

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

dietary fiber

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

sugar

Cocoa powder and milk contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and milk has 5.1g of sugar.

Protein

protein

Cocoa powder is an excellent source of protein and it has 494% more protein than milk - cocoa powder has 19.6g of protein per 100 grams and milk has 3.3g of protein.

Fat

saturated fat

Cocoa powder is high in saturated fat and milk has 84% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and milk has 1.3g of saturated fat.

trans fat

Both milk and cocoa powder are low in trans fat - milk has 0.09g of trans fat per 100 grams and cocoa powder does not contain significant amounts.

cholesterol

Both milk and cocoa powder are low in cholesterol - milk has 8mg of cholesterol per 100 grams and cocoa powder does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

Milk has more Vitamin A than cocoa powder - milk has 55ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.

Vitamin D

Milk has more Vitamin D than cocoa powder - milk has 49iu of Vitamin D per 100 grams and cocoa powder does not contain significant amounts.

Vitamin E

Cocoa powder and milk contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.

Vitamin K

Cocoa powder and milk contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.

The B Vitamins

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

Milk Cocoa Powder
Thiamin 0.039 MG 0.078 MG
Riboflavin 0.185 MG 0.241 MG
Niacin 0.092 MG 2.185 MG
Pantothenic acid 0.356 MG 0.254 MG
Vitamin B6 0.038 MG 0.118 MG
Folate 5 UG 32 UG
Vitamin B12 0.53 UG ~

Minerals

calcium

Both cocoa powder and milk are high in calcium. Cocoa powder has a little more calcium (7%) than milk by weight - cocoa powder has 128mg of calcium per 100 grams and milk has 120mg of calcium.

iron

Cocoa powder is an excellent source of iron and it has 692 times more iron than milk - cocoa powder has 13.9mg of iron per 100 grams and milk has 0.02mg of iron.

potassium

Cocoa powder is an excellent source of potassium and it has 989% more potassium than milk - cocoa powder has 1524mg of potassium per 100 grams and milk has 140mg 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,

Milk Cocoa Powder
beta-carotene 4 UG ~
lutein + zeaxanthin ~ 38 UG

Omega-3 and Omega-6

omega 6s

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

Milk Cocoa Powder
other omega 6 0.004 G ~
linoleic acid 0.062 G 0.44 G
Total 0.066 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 Milk or Cocoa Powder .

Note: The specific food items compared are: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Cocoa Powder (Cocoa, dry powder, unsweetened) .

Milk g

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FAQ

Does cocoa powder or milk contain more calories in 100 grams?
Cocoa powder is high in calories and milk has 80% less calories than cocoa powder - cocoa powder has 228 calories in 100g and milk has 50 calories.

Does cocoa powder or milk have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and milk has 90% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and milk has 4.8g of carbohydrates.

Does cocoa powder or milk contain more calcium?
Both cocoa powder and milk are high in calcium. Cocoa powder has a little more calcium ( 10%) than milk by weight - cocoa powder has 128mg of calcium in 100 grams and milk has 120mg of calcium.

Does cocoa powder or milk contain more iron?
Cocoa powder is an abundant source of iron and it has 692 times more iron than milk - cocoa powder has 13.9mg of iron in 100 grams and milk has 0.02mg of iron.

Does cocoa powder or milk contain more potassium?
Cocoa powder is a rich source of potassium and it has 990% more potassium than milk - cocoa powder has 1524mg of potassium in 100 grams and milk has 140mg of potassium.

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