CACAO vs CAROB
Cacao comes from the Theobroma cacao tree and contains caffeine and theobromine, making it bitter and requiring added sweetener. Carob comes from the carob tree and is naturally sweeter, contains no stimulants, and is higher in fibre and calcium than cacao.
Cacao has more fat & protein, while carob is higher in carbohydrates & fibre, but has no fat. Both are used in similar ways in baking and desserts, but their distinct flavor profiles and nutritional differences lead to different uses.
Key Differences at a Glance:
| Feature | Cacao (Cocoa) | Carob |
|---|---|---|
| Origin | Seeds (beans) of the tropical Theobroma cacao tree | Pods of the Mediterranean evergreen Ceratonia siliqua tree |
| Taste | Naturally bitter and intense; requires added sweeteners for most people | Naturally sweet, with a mild, nutty, caramel-like flavor |
| Stimulants | Contains caffeine and theobromine | Caffeine-free and theobromine-free |
| Fat Content | Very high in fat (~43g per 100g in dark chocolate) | Very low in fat (~0.7g per 100g in powder) |
| Sugar Content | Low in natural sugar, high in protein | High in natural sugars (approx. 48-56%), lower in protein |
| Fibre Content | Good source of fibre (~11g per 100g in dark chocolate) | Excellent source of fibre (~40g per 100g in powder) |
| Minerals | Higher in iron, magnesium, and phosphorus | Higher in calcium and potassium |
| Pet Safety | Toxic to dogs and cats due to theobromine | Safe for pets to consume in moderation |
Culinary and Dietary Considerations
- Substitution: Carob powder can be used as a 1:1 substitute for cocoa powder in recipes, but due to its natural sweetness, the amount of added sugar in the recipe should be reduced.
- Health Claims: Both offer unique health benefits from antioxidants and minerals, but carob is often preferred by those with caffeine sensitivity, high blood pressure, or diabetes due to its lack of stimulants and lower glycaemic index.
- Flavor Profile: Carob has a distinct flavor that some people may not find identical to chocolate, so expectations should be adjusted accordingly.
Is Carob healthier than either cocoa or cacao?
ANSWER: Carob powder is nutritionally superior to cocoa/cacao in all significant aspects except antioxidants and taste.
The great advantage of carob is that it contains no caffeine, theobromine or other methylxanthines, which are the detrimental stimulants in cocoa/cacao. Another advantage is that it is naturally sweet and confectionery made with it requires little or no added sweetening.
The only nutritional negative of carob is that the powder has been roasted, but so has cocoa powder. However, raw carob powder is available, though it’s not as tasty.
Carob is basically a carbohydrate food. Its nutrient analysis is approximately: natural sugar 49%, high fibre at 40%, protein 5%, fat 1% and a few percent water. For minerals, carob is rich in calcium at 350 mg per 100 gm food; magnesium is abundant at 54 mg and there are other minerals at good levels. A notable benefit of the minerals is that the calcium-to-phosphorous ratio is a very healthy 4.4, in contrast to many foods which are the other way around. (This nutrient analysis was obtained from Nutrition Data, www.nutritiondata.self.com and is consistent with figures in Guidebook to Nutritional in Foods by David Phillips (now out of print).)
Carob powder is wholesome and nutritious – although the nutrition is rendered less significant by the fact that only relatively small amounts are consumed. However, if the raw carob pod is chewed, the nutrients could become significant.
Confectionery based on carob usually contains refined sugar (raw sugar is also refined), fat such as palm kernel oil, milk powder, carob and the emulsifier lecithin. If you can find confectionery made of dried fruit coated with no-added-sugar carob ‘chocolate’, then this is probably and excellent compromise for those of us with a sweet tooth.
If a recipe contains cocoa, this can nearly always be replaced with carob powder, perhaps even raw carob powder.
