Vegan Food with Nutrition Similar to Cocoa Powder


image of cocoa powder

Similar to Cocoa Powder

A common and very nutrient dense sweet, cocoa powder is an excellent source of dietary fiber, protein, calcium, iron and potassium. One cup of cocoa powder contains about 197 calories.

For vegan nutritional substitutes, the most comparable foods to cocoa powder include cardamom, pumpkin seeds and black pepper.

We compared the key nutrients in cocoa powder (dietary fiber, protein, calcium, iron and potassium) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
plants and vegetables: Cardamom, Black Pepper, Coriander Seeds, Nutmeg, Dijon Mustard, Lima Beans, Cornmeal
nuts, grains and legumes: Pumpkin Seeds, Chia Seeds, Pine Nut, Barley, Hazelnut, , Cashews, Granola, Flaxseeds, Almonds, Oats, Sesame Seeds, Pecan
The details of the top vegan 20 foods most nutritionally similar to cocoa powder are below.

plants and vegetables

Several plants and vegetables offer similar nutrients to cocoa powder including cardamom, black pepper, coriander seeds, nutmeg and dijon mustard.

Cardamom

image of cardamom

Similarity: > 95%

Cardamom is high in many of the same nutrients as cocoa powder, including dietary fiber, protein, calcium and iron. Also, cardamom contains more Vitamin C, thiamin and Vitamin B6 than cocoa powder.

For 100 grams of cocoa powder and cardamom:


Cocoa Powder
(19 tbsps)
Cardamom
(50 tsps)
37
dietary fiber (G)
28
20
protein (G)
11
128
calcium (MG)
383
14
iron (MG)
14
1524
potassium (MG)
999
View More
0.954 | 0.954 | 7.2 Complete Comparison:
Cardamom vs. Cocoa Powder


Black Pepper

image of black pepper

Similarity: > 90%

Black pepper is high in many of the same nutrients as cocoa powder, including dietary fiber, protein, calcium and iron. Also, black pepper contains more Vitamin A, pantothenic acid and Vitamin B6 than cocoa powder.

For 100 grams of cocoa powder and black pepper:


Cocoa Powder
(19 tbsps)
Black Pepper
(43 tsps)
37
dietary fiber (G)
25
20
protein (G)
10
128
calcium (MG)
443
14
iron (MG)
9.7
1524
potassium (MG)
999
View More
0.939 | 0.939 | 8.21 Complete Comparison:
Black Pepper vs. Cocoa Powder


Coriander Seeds

image of coriander seeds

Similarity: > 90%

Coriander seeds are high in many of the same nutrients as cocoa powder, including dietary fiber, protein, calcium and iron. Also, coriander seeds contains more Vitamin C and thiamin than cocoa powder.

For 100 grams of cocoa powder and coriander seeds:


Cocoa Powder
(19 tbsps)
Coriander Seeds
(56 tsps)
37
dietary fiber (G)
42
20
protein (G)
12
128
calcium (MG)
709
14
iron (MG)
16
1524
potassium (MG)
999
View More
0.936 | 0.936 | 8.62 Complete Comparison:
Coriander Seeds vs. Cocoa Powder


Nutmeg

image of nutmeg

Similarity: > 90%

Nutmeg is high in many of the same nutrients as cocoa powder, including dietary fiber, saturated fat, calcium and iron. Also, nutmeg contains more Vitamin C, thiamin and folate than cocoa powder.

For 100 grams of cocoa powder and nutmeg:


Cocoa Powder
(19 tbsps)
Nutmeg
(45 tsps)
37
dietary fiber (G)
21
20
protein (G)
5.8
128
calcium (MG)
184
14
iron (MG)
3
1524
potassium (MG)
350
View More
0.915 | 0.915 | 5.49 Complete Comparison:
Nutmeg vs. Cocoa Powder


Dijon Mustard

image of dijon mustard

Similarity: 88%

Dijon mustard is high in many of the same nutrients as cocoa powder, including dietary fiber, protein, calcium and iron. Moreover, dijon mustard contains more Vitamin C, Vitamin E, thiamin and niacin than cocoa powder.

For 100 grams of cocoa powder and dijon mustard:


Cocoa Powder
(19 tbsps)
Dijon Mustard
(50 tsps)
37
dietary fiber (G)
12
20
protein (G)
26
128
calcium (MG)
266
14
iron (MG)
9.2
1524
potassium (MG)
738
View More
0.877 | 0.877 | 10.48 Complete Comparison:
Dijon Mustard vs. Cocoa Powder


Lima Beans

image of lima beans

Similarity: 87%

Lima beans are also high in dietary fiber, iron and potassium. Moreover, lima beans contains more Vitamin C, Vitamin A, thiamin and Vitamin B6 than cocoa powder.

For 100 grams of cocoa powder and lima beans:


Cocoa Powder
(19 tbsps)
Lima Beans
(5/8 cup)
37
dietary fiber (G)
4.9
20
protein (G)
6.8
128
calcium (MG)
34
14
iron (MG)
3.1
1524
potassium (MG)
467
View More
0.869 | 0.869 | 3.18 Complete Comparison:
Lima Beans vs. Cocoa Powder


Cornmeal

image of cornmeal

Similarity: 85%

Cornmeal is high in many of the same nutrients as cocoa powder, including dietary fiber, protein, iron and potassium. Also, cornmeal contains more thiamin and Vitamin B6 than cocoa powder.

For 100 grams of cocoa powder and cornmeal:


Cocoa Powder
(19 tbsps)
Cornmeal
(7/8 cup)
37
dietary fiber (G)
9.4
20
protein (G)
9.9
128
calcium (MG)
6
14
iron (MG)
3
1524
potassium (MG)
322
View More
0.846 | 0.846 | 4.2 Complete Comparison:
Cornmeal vs. Cocoa Powder


nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to cocoa powder. Pumpkin seeds, chia seeds, pine nut, barley and hazelnut are all high in dietary fiber, protein, calcium, iron and or potassium.

Pumpkin Seeds

image of pumpkin seeds

Similarity: > 90%

Pumpkin seeds are high in many of the same nutrients as cocoa powder, including dietary fiber, protein, calcium and iron.

For 100 grams of cocoa powder and pumpkin seeds:


Cocoa Powder
(19 tbsps)
Pumpkin Seeds
(1.5 cup)
37
dietary fiber (G)
18
20
protein (G)
19
128
calcium (MG)
55
14
iron (MG)
3.3
1524
potassium (MG)
919
View More
0.943 | 0.943 | 4.91 Complete Comparison:
Pumpkin Seeds vs. Cocoa Powder


Chia Seeds

image of chia seeds

Similarity: > 90%

Chia seeds are high in many of the same nutrients as cocoa powder, including dietary fiber, protein, calcium and iron. Moreover, chia seeds contains more trans fat, Vitamin C, thiamin and niacin than cocoa powder.

For 100 grams of cocoa powder and chia seeds:


Cocoa Powder
(19 tbsps)
Chia Seeds
(3.5 ounces)
37
dietary fiber (G)
34
20
protein (G)
17
128
calcium (MG)
631
14
iron (MG)
7.7
1524
potassium (MG)
407
View More
0.924 | 0.924 | 9.56 Complete Comparison:
Chia Seeds vs. Cocoa Powder


Pine Nut

image of pine nut

Similarity: 88%

Pine nut is high in many of the same nutrients as cocoa powder, including dietary fiber, protein, iron and potassium. Moreover, pine nut contains more Vitamin C, Vitamin E, thiamin and niacin than cocoa powder.

For 100 grams of cocoa powder and pine nut:


Cocoa Powder
(19 tbsps)
Pine Nut
(3/4 cup)
37
dietary fiber (G)
3.7
20
protein (G)
14
128
calcium (MG)
16
14
iron (MG)
5.5
1524
potassium (MG)
597
View More
0.88 | 0.88 | 8.15 Complete Comparison:
Pine Nut vs. Cocoa Powder


Barley

image of barley

Similarity: 88%

Barley is high in many of the same nutrients as cocoa powder, including dietary fiber, protein, iron and potassium. Also, barley contains more thiamin, niacin and Vitamin B6 than cocoa powder.

For 100 grams of cocoa powder and barley:


Cocoa Powder
(19 tbsps)
Barley
(1/2 cup)
37
dietary fiber (G)
16
20
protein (G)
9.9
128
calcium (MG)
29
14
iron (MG)
2.5
1524
potassium (MG)
280
View More
0.878 | 0.878 | 4.82 Complete Comparison:
Barley vs. Cocoa Powder


Hazelnut

image of hazelnut

Similarity: 87%

Hazelnut is high in many of the same nutrients as cocoa powder, including dietary fiber, protein, calcium and iron. Moreover, hazelnut contains more Vitamin C, Vitamin E, thiamin, pantothenic acid and Vitamin B6 than cocoa powder.

For 100 grams of cocoa powder and hazelnut:


Cocoa Powder
(19 tbsps)
Hazelnut
(3.5 ounces)
37
dietary fiber (G)
9.4
20
protein (G)
15
128
calcium (MG)
123
14
iron (MG)
4.4
1524
potassium (MG)
755
View More
0.872 | 0.872 | 7.63 Complete Comparison:
Hazelnut vs. Cocoa Powder






Similarity: 87%

is high in many of the same nutrients as cocoa powder, including dietary fiber, protein, iron and potassium. Moreover, contains more Vitamin A, thiamin, niacin and Vitamin B6 than cocoa powder.

For 100 grams of cocoa powder and :


Cocoa Powder
(19 tbsps)

(5/8 cup)
37
dietary fiber (G)
7.3
20
protein (G)
9.4
128
calcium (MG)
7
14
iron (MG)
2.7
1524
potassium (MG)
287
View More
0.866 | 0.866 | 0 Complete Comparison:
vs. Cocoa Powder


Cashews

image of cashews

Similarity: 86%

Cashews are high in many of the same nutrients as cocoa powder, including dietary fiber, protein, saturated fat and iron. Also, cashews contains more thiamin, pantothenic acid and Vitamin B6 than cocoa powder.

For 100 grams of cocoa powder and cashews:


Cocoa Powder
(19 tbsps)
Cashews
(3.5 ounces)
37
dietary fiber (G)
3.3
20
protein (G)
18
128
calcium (MG)
37
14
iron (MG)
6.7
1524
potassium (MG)
660
View More
0.863 | 0.863 | 7.58 Complete Comparison:
Cashews vs. Cocoa Powder


Granola

image of granola

Similarity: 86%

Granola is high in many of the same nutrients as cocoa powder, including dietary fiber, protein, calcium and iron. Moreover, granola contains more Vitamin C, Vitamin E, thiamin and riboflavin than cocoa powder.

For 100 grams of cocoa powder and granola:


Cocoa Powder
(19 tbsps)
Granola
(7/8 cup)
37
dietary fiber (G)
8.9
20
protein (G)
14
128
calcium (MG)
76
14
iron (MG)
4
1524
potassium (MG)
539
View More
0.861 | 0.861 | 7.62 Complete Comparison:
Granola vs. Cocoa Powder


Flaxseeds

image of flaxseeds

Similarity: 85%

Flaxseeds are high in many of the same nutrients as cocoa powder, including dietary fiber, protein, calcium and iron. Moreover, flaxseeds contains more thiamin, niacin, pantothenic acid, Vitamin B6 and folate than cocoa powder.

For 100 grams of cocoa powder and flaxseeds:


Cocoa Powder
(19 tbsps)
Flaxseeds
(10 tbsps)
37
dietary fiber (G)
27
20
protein (G)
18
128
calcium (MG)
255
14
iron (MG)
5.7
1524
potassium (MG)
813
View More
0.854 | 0.854 | 9.48 Complete Comparison:
Flaxseeds vs. Cocoa Powder


Almonds

image of almonds

Similarity: 85%

Almonds are high in many of the same nutrients as cocoa powder, including dietary fiber, protein, calcium and iron. Moreover, almonds contains more Vitamin E, thiamin, riboflavin and niacin than cocoa powder.

For 100 grams of cocoa powder and almonds:


Cocoa Powder
(19 tbsps)
Almonds
(3/4 cup)
37
dietary fiber (G)
13
20
protein (G)
21
128
calcium (MG)
269
14
iron (MG)
3.7
1524
potassium (MG)
733
View More
0.852 | 0.852 | 8.65 Complete Comparison:
Almonds vs. Cocoa Powder


Oats

image of oats

Similarity: 85%

Oats are high in many of the same nutrients as cocoa powder, including dietary fiber, protein, calcium and iron. Also, oats contains more thiamin and pantothenic acid than cocoa powder.

For 100 grams of cocoa powder and oats:


Cocoa Powder
(19 tbsps)
Oats
(5/8 cup)
37
dietary fiber (G)
11
20
protein (G)
17
128
calcium (MG)
54
14
iron (MG)
4.7
1524
potassium (MG)
429
View More
0.848 | 0.848 | 6.04 Complete Comparison:
Oats vs. Cocoa Powder


Sesame Seeds

image of sesame seeds

Similarity: 84%

Sesame seeds are high in many of the same nutrients as cocoa powder, including dietary fiber, protein, saturated fat and calcium. Moreover, sesame seeds contains more thiamin, niacin, Vitamin B6 and folate than cocoa powder.

For 100 grams of cocoa powder and sesame seeds:


Cocoa Powder
(19 tbsps)
Sesame Seeds
(3.5 ounces)
37
dietary fiber (G)
14
20
protein (G)
17
128
calcium (MG)
989
14
iron (MG)
15
1524
potassium (MG)
475
View More
0.842 | 0.842 | 10.64 Complete Comparison:
Sesame Seeds vs. Cocoa Powder


Pecan

image of pecan

Similarity: 84%

Pecan is high in many of the same nutrients as cocoa powder, including dietary fiber, protein, saturated fat and calcium. Moreover, pecan contains more Vitamin C, thiamin, pantothenic acid and Vitamin B6 than cocoa powder.

For 100 grams of cocoa powder and pecan:


Cocoa Powder
(19 tbsps)
Pecan
(7/8 cup)
37
dietary fiber (G)
9.6
20
protein (G)
9.2
128
calcium (MG)
70
14
iron (MG)
2.5
1524
potassium (MG)
410
View More
0.841 | 0.841 | 7.12 Complete Comparison:
Pecan vs. Cocoa Powder



Other Nutritional Substitutes