The Superfood Showdown: Why Cacao Wins

Chocolate lovers face a simple but important choice: cacao or cocoa. Though often confused, these powders are far from the same. 

Cacao is raw, less-processed, and nutrient-rich—praised for its polyphenols and nitric oxide benefits that support heart health and longevity. Cocoa, by contrast, is heat-treated, cheaper, and lower in nutrients. Perfect for brownies, yes—but if your goal is wellness, cacao clearly comes out on top.

From Superfood to Sweet Treat: Cacao vs. Cocoa Explained

After harvest, cacao beans are processed to develop flavor and texture. The percentage of cacao, cocoa or dark chocolate listed on a bar generally tells you the total amount of cocoa powder plus cocoa butter. The specific proportion of each is generally a trade secret of the manufacturer.^[1]

Aspect	Cacao	Cocoa
Processing	Minimally processed, raw or very low heat (< 40–48°C / 104–118°F)	Heavily processed at high heat (usually > 110–130°C / 230–265°F)
Form	Raw beans, nibs, paste (liquor), butter, powder	Powder (the brown stuff in most supermarkets), chocolate bars, drinks
Temperature	Never or barely roasted, fermented only	Roasted at high temperature
Flavor	Bitter, complex, fruity, “chocolatey” but not sweet	Sweeter, milder, less bitter, more familiar “hot chocolate” taste
Color	Darker brown (powder)	Lighter brown (powder)
Nutrients	Much higher in antioxidants (flavanols), magnesium, iron, etc. (heat destroys many beneficial compounds)	60–90% lower in flavanols and some minerals because of high-heat processing
Alkalization (Dutching)	Almost never alkalized	Often “Dutch-processed” (treated with alkali) → even fewer nutrients, darker color, milder taste
Acidity	More acidic	Less acidic (especially if Dutched)
Price	More expensive	Cheaper
Common labels	Raw cacao powder, cacao nibs, cacao butter, ceremonial cacao	Cocoa powder, hot cocoa mix, most milk/dark chocolate bars
Best for	Health benefits (nitric oxide, mood, magnesium), superfood smoothies, raw desserts	Everyday baking, hot chocolate, when you want classic chocolate taste

References

1. Cocoa agronomy, quality, nutritional, and health aspects
2. Cacao vs Cocoa: What's the Difference?