For many of us, caffeine feels like a daily essential. With all the different information out there about how caffeine affects us, it can be hard to decide how to get your daily boost. When you compare cacao and coffee, cacao has less caffeine, but it has more of the mood-boosting and energizing compound called theobromine.
Cacao beans grow in tropical areas and are the seeds from the pods of cacao trees, playing a key role in chocolate making. These beans contain theobromine, a natural stimulant similar to caffeine. In a dark chocolate bar, there’s about 20 milligrams of theobromine and just around one milligram of caffeine.
Theobromine can help enhance brain activity, giving you a euphoric feeling along with better mental and physical energy. It also boosts endorphins, the hormones that make us feel good, and phenylethylamine, which can make some people feel like they’re in love.
When comparing cacao powder versus cocoa powder, the main difference is processing. Cacao is raw, while cocoa undergoes high-heat processing. This can strip away some beneficial nutrients from cocoa. Milk chocolate doesn’t have much cacao—only about 5-10 milligrams per serving—due to its high sugar content. Dark chocolate bars, however, are packed with over 80% cacao and can contain roughly 160 milligrams per serving.
Cacao powder offers a lot more than just caffeine and theobromine. It boasts a high ORAC value, which indicates its antioxidant power. You can use cacao powder in hot drinks like cacao tea or milk, or even in baking as a cocoa alternative.
Coffee beans are actually seeds found inside coffee tree berries. Caffeine in these beans evolved as a defense against predators. Typically, beans have about 1% caffeine by weight, which can vary from 0.7 to 2%.
Coffee beans get roasted at high temperatures to darken and intensify their flavor, but this process can lessen their antioxidant content. Yet, coffee still provides vitamins like B2, pantothenic acid, manganese, and potassium. It’s also a diuretic, meaning it can make you urinate more, leading to potential dehydration, so it’s wise to accompany it with water.
French press coffee is one of the strongest caffeine options, made by steeping coarsely ground beans in boiling water for about eight minutes before pressing down the plunger. Dark roasts generally have more caffeine than lighter ones, while instant coffee typically contains the least but may have some harmful chemicals.
The caffeine content in coffee drinks can vary widely depending on how they’re brewed. From drip to French press to espresso, each method extracts different levels of caffeine and oils.
While cacao has less caffeine than coffee, its theobromine offers a gentler stimulant effect. The body only needs to process about 1% of theobromine compared to 50-80% of caffeine. One study even found that rats given a cacao drink after a workout showed more muscle strength and weight gain than those just given water. This can be credited to cacao’s antioxidant content, which helps combat free radicals and muscle fatigue—an edge coffee doesn’t have in this area.
While caffeine can certainly perk us up, too much can lead to anxiety, sleeplessness, increased blood pressure, and heart palpitations. Caffeine can constrict blood vessels, potentially worsening cardiovascular issues by causing the heart to work harder and heart rate elevation can lead to palpitations.
Although caffeine can boost energy, it can also bring sleep disturbances. The antioxidants in cacao help with blood pressure regulation and heart health. Cacao contains a flavonoid called epicatechin, which supports blood vessel health and combats inflammation, and it’s also a rich source of fiber, iron, calcium, magnesium, copper, and zinc.
Coffee’s caffeine sharpens alertness and supports mental focus and memory. It’s packed with antioxidants like caffeoylquinic acid, offering protection against cancer, cardiovascular disease, and diabetes, while helping the body cleanse toxins from lack of sleep.
Both cacao and coffee provide similar health perks, including weight loss, energy lifts, and improved focus. However, cacao stands out with its heart-friendly minerals, and coffee offers powerful disease-fighting antioxidants. Ultimately, cacao emerges as the healthier choice due to its lower caffeine content, yet both have their unique health advantages. Your choice boils down to personal preference and health goals. If you’re keen on trying cacao as a coffee alternative, there are some great brands to explore!
