Flour vs. Bittersweet Chocolate
Nutrition comparison of Flour and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and bittersweet chocolate:
- Both bittersweet chocolate and flour are high in calories, dietary fiber and protein.
- Bittersweet chocolate has more riboflavin, however, flour contains more pantothenic acid.
- Bittersweet chocolate is an excellent source of calcium, iron and potassium.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bittersweet chocolate and flour are high in calories. Bittersweet chocolate has 76% more calories than flour - bittersweet chocolate has 642 calories per 100 grams and flour has 364 calories.
For macronutrient ratios, flour is much heavier in carbs, much lighter in fat and similar to bittersweet chocolate for protein. Flour has a macronutrient ratio of 12:86:2 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Bittersweet Chocolate | |
|---|---|---|
| Protein | 12% | 9% |
| Carbohydrates | 86% | 18% |
| Fat | 2% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and bittersweet chocolate has 63% less carbohydrates than flour - bittersweet chocolate has 28.4g of total carbs per 100 grams and flour has 76.3g of carbohydrates.
dietary fiber
Both bittersweet chocolate and flour are high in dietary fiber. Bittersweet chocolate has 515% more dietary fiber than flour - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and flour has 2.7g of dietary fiber.
sugar
Bittersweet chocolate and flour contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and flour has 0.27g of sugar.
Protein
protein
Both bittersweet chocolate and flour are high in protein. Bittersweet chocolate has 39% more protein than flour - bittersweet chocolate has 14.3g of protein per 100 grams and flour has 10.3g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and flour has 100% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and flour has 0.16g of saturated fat.
cholesterol
Both bittersweet chocolate and flour are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and flour does not contain significant amounts.
Vitamins
Vitamin E
Bittersweet chocolate and flour contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and flour has 0.06mg of Vitamin E.
Vitamin K
Bittersweet chocolate and flour contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and flour has 0.3ug of Vitamin K.
The B Vitamins
Bittersweet chocolate has more riboflavin, however, flour contains more pantothenic acid. Both flour and bittersweet chocolate contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Flour | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.12 MG | 0.147 MG |
| Riboflavin | 0.04 MG | 0.1 MG |
| Niacin | 1.25 MG | 1.355 MG |
| Pantothenic acid | 0.438 MG | 0.168 MG |
| Vitamin B6 | 0.044 MG | 0.027 MG |
| Folate | 26 UG | 28 UG |
Minerals
calcium
Bittersweet chocolate is an excellent source of calcium and it has 573% more calcium than flour - bittersweet chocolate has 101mg of calcium per 100 grams and flour has 15mg of calcium.
iron
Bittersweet chocolate is an excellent source of iron and it has 13 times more iron than flour - bittersweet chocolate has 17.4mg of iron per 100 grams and flour has 1.2mg of iron.
potassium
Bittersweet chocolate is an excellent source of potassium and it has 676% more potassium than flour - bittersweet chocolate has 830mg of potassium per 100 grams and flour has 107mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bittersweet chocolate has more alpha linoleic acid (ALA) than flour per 100 grams.
| Flour | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.117 G |
| Total | 0.022 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, bittersweet chocolate has more linoleic acid than flour per 100 grams.
| Flour | Bittersweet Chocolate | |
|---|---|---|
| linoleic acid | 0.391 G | 1.435 G |
| other omega 6 | ~ | 0.553 G |
| Total | 0.391 G | 1.988 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Flour (Wheat flour, white, all-purpose, unenriched) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Flour g
()
|
Daily Values (%) |
Bittersweet Chocolate g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does bittersweet chocolate or flour contain more calories in 100 grams?Both bittersweet chocolate and flour are high in calories. Bittersweet chocolate has 80% more calories than flour - bittersweet chocolate has 642 calories in 100g and flour has 364 calories.
Does bittersweet chocolate or flour have more carbohydrates?
By weight, flour is high in carbohydrates and bittersweet chocolate has 60% fewer carbohydrates than flour - bittersweet chocolate has 28.4g of carbs for 100g and flour has 76.3g of carbohydrates.
Does bittersweet chocolate or flour contain more calcium?
Bittersweet chocolate is a rich source of calcium and it has 570% more calcium than flour - bittersweet chocolate has 101mg of calcium in 100 grams and flour has 15mg of calcium.
Does bittersweet chocolate or flour contain more iron?
Bittersweet chocolate is an abundant source of iron and it has 13 times more iron than flour - bittersweet chocolate has 17.4mg of iron in 100 grams and flour has 1.2mg of iron.
Does bittersweet chocolate or flour contain more potassium?
Bittersweet chocolate is a rich source of potassium and it has 680% more potassium than flour - bittersweet chocolate has 830mg of potassium in 100 grams and flour has 107mg of potassium.