There is a lot of confusion when it comes to cacao vs cocoa powder. For some, they don’t even realize that there is a difference between the two. However, this difference is what makes one a superfood and the other overly-processed. Learn more about what makes them different, which is healthier and all things cacao.
What is Cacao Powder?
Cacao is essentially the purest form of chocolate. All chocolate is derived from the Theobroma cacao or simply, cacao tree. This tree produces pods that contain the edible seeds encased in a white pulp. These seeds, or cacao beans, are fermented for a few day before being dried. The beans are then cold-pressed and ground to make raw cacao powder.
What are Cacao Nibs?
Cacao nibs are crushed cacao beans that have been through the drying and fermenting process. They are the least processed product of the cacao bean. These crunchy nibs have a bitter, intense chocolate flavor.
Although small, they are packed with nutrients while also being relatively low in sugar. An excellent source of magnesium and antioxidants, cacao nibs are a popular, healthy and unprocessed option for topping smoothies, mixing into oatmeal, or adding to trail mix.
What is Cacao Butter?
Cacao butter is the fat that is extracted from the cacao bean as a result of the cold-pressing process. This creamy, pale yellow fat tastes bitter but has a semi-sweet, chocolaty smell.
The uses of cacao butter ranges from chocolate bars to toiletries such as lotion and shampoo. Though, ‘cocoa butter’ is more commonly found among ingredient lists. However, contrary to what some may say, cacao butter and cocoa butter are NOT the same thing.
So, what is the difference between cacao butter and cocoa butter? Although they are both derived from the cacao nib, the difference is in how they are processed. Cocoa butter is the more processed of the two. It is extracted from cacao beans that have been roasted at high temperatures. In contrast, cacao butter is minimally processed and is extracted from beans that have been fermented, but not roasted at the same high temperatures that kill off the majority of the cacao’s nutrients.
What is the Difference Between Cacao Powder and Cocoa Powder?
Although they can be used interchangeably, cacao powder and cocoa powder are two different products. Both a byproduct from the seed of the Theobroma cacao tree, the difference between these two powders are in the way they are processed.
Cocoa powder is made from cacao beans that have been dried, fermented and then roasted at high temperatures. After roasting, their hulls are removed and a hydraulic press is used in order to extract the fat, better known as cocoa butter. The remaining solids are then ground into cocoa powder.
To obtain cacao powder, the processes are almost identical. However, the cacao beans are not roasted using high-heat. Instead, the beans skip the roasting stage and are cold-pressed in order to extract cacao butter. The remaining solids are then ground into cacao powder. Because the beans are unroasted, cacao powder is often labeled as ‘raw’.
Is Cacao Powder or Cocoa Powder Healthier?
When it comes to cacao vs cocoa and which is healthier, cacao reins supreme. Once again, this comes down to the ways in which the beans are processed.
When cocoa powder is made, the cacao beans are roasted using high temperatures. This high-heat processing diminishes the abundance of nutrients found in the raw cacao bean. Many cocoa powders are even taken a step further and treated with alkali, (Dutch Processed), in order to reduce bitterness and change the appearance of the cocoa. This further reduces cocoa powder’s nutritional content and potential health benefits.
In contrast, cacao powder does not come from beans roasted at high temperatures. As a result, the copious amount of nutrients are still intact when the beans are ground into powder. Cacao powder is also far less processed and the closest you can get to the raw cacao bean. Cacao powder is full of nutritious health benefits making it the healthier option of the two.
What are the Health Benefits of Cacao Powder?
In short, cacao powder is a superfood that is loaded with many different health benefits. Here is just a few:
High in Calcium
Cacao powder is an excellent source of calcium. Calcium is imperative to bone health and allows our muscles and heart to properly function.
Rich in Magnesium
Cacao is one of the richest sources of magnesium, containing 499 mg of magnesium in 100 grams. Magnesium is an extremely important mineral that is essential for our bodies to properly function . Many people are unknowingly magnesium deficient, which can cause underlying health issues.
Full of Antioxidants
Antioxidants are important in disease prevention. They help prevent and minimize free radicals that contribute to diseases and cancer. Cacao is one of the richest sources of antioxidants, containing more than antioxidant-rich blueberries.
Can Help Improve Mood, Anxiety, & Depression
Cacao powder contains a variety of active compounds and nutrients that help to reduce anxiety and improve your mood. Cacao powder also contains a natural anti-depressant while stimulating a positive mindset.
How Do You Use Cacao Powder?
Cacao powder has an intense chocolate flavor that closely resembles cocoa powder. They have similar tastes and textures and can be used interchangeably without changing the outcome of a recipe. Therefore, if a recipe call for cocoa powder, just use equal parts cacao powder.
Cacao powder is great for making homemade chocolate, chocolate breakfast bread, ice cream, smoothies, oatmeal and so much more! This super food’s uses are endless and a healthy way to get your chocolate fix.
Where Do You Buy Cacao?
Cacao powder can be tricky to find as many stores only carry cocoa powder. If a store does carry cacao powder, it is often not with the rest of the cocoa powders. Sometimes it can be found by the flour while in other stores it is in a special ‘health food’ section. As for cacao butter and cacao nibs, many stores don’t carry them and it is just easier to buy them online.
Online retailers, such as Amazon, often carry a greater variety of cacao powder, cacao nibs, and cacao butter.
What are some of your favorite ways to use cacao? Let us know in the comments below!
