USDA-derived comparison
Cocoa Powder vs Milk Chocolate
Cocoa Powder leads for Fiber, Iron and Magnesium; Milk Chocolate answers with Vitamin B12 and Vitamin E.
Who each is for: Choose cocoa Powder for fiber and iron. Choose milk Chocolate for vitamin B12 and vitamin E.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Cocoa Powder
Typical serving: 2 tbsp (10g)
33/100
Milk Chocolate
Typical serving: 4 squares (25g)
15/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Cocoa Powder | Milk Chocolate |
|---|---|---|
| Calories | 228 kcal | 535 kcal |
| Protein | 20 g | 8 g |
| Carbs | 58 g | 59 g |
| Fat | 14 g | 30 g |
| Fiber | 37 g | 3 g |
| Sat fat | 8 g | 19 g |
| Sodium | 21 mg | 79 mg |
| Potassium | 1,520 mg | 372 mg |
| Calcium | 128 mg | 189 mg |
| Iron | 13.9 mg | 2.4 mg |
| Magnesium | 499 mg | 63 mg |
| Zinc | 6.8 mg | 2.3 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0.8 µg |
| Folate | 32 µg | 12 µg |
Servings differ: 2 tbsp of cocoa powder is about 10g, 4 squares of milk chocolate about 25g. Scale accordingly before deciding anything on the 100g basis alone.
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