Wheat Flour vs. Bittersweet Chocolate
Nutrition comparison of Wheat 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
wheat flour
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and bittersweet chocolate:
- Both bittersweet chocolate and wheat flour are high in calories, dietary fiber, iron and protein.
- Bittersweet chocolate is an excellent source of calcium and potassium.
- Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bittersweet chocolate and wheat flour are high in calories. Bittersweet chocolate has 78% more calories than wheat flour - bittersweet chocolate has 642 calories per 100 grams and wheat flour has 361 calories.
For macronutrient ratios, wheat flour is heavier in protein, much heavier in carbs and much lighter in fat compared to bittersweet chocolate per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Bittersweet Chocolate | |
|---|---|---|
| Protein | 14% | 9% |
| Carbohydrates | 82% | 18% |
| Fat | 4% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and bittersweet chocolate has 61% less carbohydrates than wheat flour - bittersweet chocolate has 28.4g of total carbs per 100 grams and wheat flour has 72.5g of carbohydrates.
dietary fiber
Both bittersweet chocolate and wheat flour are high in dietary fiber. Bittersweet chocolate has 592% more dietary fiber than wheat flour - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and wheat flour has 2.4g of dietary fiber.
sugar
Bittersweet chocolate and wheat flour contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and wheat flour has 0.31g of sugar.
Protein
protein
Both bittersweet chocolate and wheat flour are high in protein. Bittersweet chocolate has 20% more protein than wheat flour - bittersweet chocolate has 14.3g of protein per 100 grams and wheat flour has 12g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and wheat flour has 99% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and wheat flour has 0.24g of saturated fat.
cholesterol
Both bittersweet chocolate and wheat flour are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and wheat flour does not contain significant amounts.
Vitamins
Vitamin A
Wheat flour and bittersweet chocolate contain similar amounts of Vitamin A - wheat flour has 0.6ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate and wheat flour contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and wheat flour has 0.4mg of Vitamin E.
Vitamin K
Bittersweet chocolate and wheat flour contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and wheat flour has 0.3ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both wheat flour and bittersweet chocolate contain significant amounts of Vitamin B6.
| Wheat Flour | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.812 MG | 0.147 MG |
| Riboflavin | 0.512 MG | 0.1 MG |
| Niacin | 7.554 MG | 1.355 MG |
| Pantothenic acid | 0.438 MG | 0.168 MG |
| Vitamin B6 | 0.037 MG | 0.027 MG |
| Folate | 183 UG | 28 UG |
Minerals
calcium
Bittersweet chocolate is an excellent source of calcium and it has 573% more calcium than wheat flour - bittersweet chocolate has 101mg of calcium per 100 grams and wheat flour has 15mg of calcium.
iron
Both bittersweet chocolate and wheat flour are high in iron. Bittersweet chocolate has 295% more iron than wheat flour - bittersweet chocolate has 17.4mg of iron per 100 grams and wheat flour has 4.4mg of iron.
potassium
Bittersweet chocolate is an excellent source of potassium and it has 730% more potassium than wheat flour - bittersweet chocolate has 830mg of potassium per 100 grams and wheat flour has 100mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Wheat Flour | Bittersweet Chocolate | |
|---|---|---|
| beta-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 79 UG | 38 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bittersweet chocolate has more alpha linoleic acid (ALA) than wheat flour per 100 grams.
| Wheat Flour | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.117 G |
| Total | 0.043 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, bittersweet chocolate has more linoleic acid than wheat flour per 100 grams.
| Wheat Flour | Bittersweet Chocolate | |
|---|---|---|
| linoleic acid | 0.685 G | 1.435 G |
| other omega 6 | ~ | 0.553 G |
| Total | 0.685 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: Wheat Flour (Wheat flour, white, bread, enriched) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Wheat 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 wheat flour contain more calories in 100 grams?Both bittersweet chocolate and wheat flour are high in calories. Bittersweet chocolate has 80% more calories than wheat flour - bittersweet chocolate has 642 calories in 100g and wheat flour has 361 calories.
Does bittersweet chocolate or wheat flour have more carbohydrates?
By weight, wheat flour is high in carbohydrates and bittersweet chocolate has 60% fewer carbohydrates than wheat flour - bittersweet chocolate has 28.4g of carbs for 100g and wheat flour has 72.5g of carbohydrates.
Does bittersweet chocolate or wheat flour contain more calcium?
Bittersweet chocolate is a rich source of calcium and it has 570% more calcium than wheat flour - bittersweet chocolate has 101mg of calcium in 100 grams and wheat flour has 15mg of calcium.
Does bittersweet chocolate or wheat flour contain more iron?
Both bittersweet chocolate and wheat flour are high in iron. Bittersweet chocolate has 300% more iron than wheat flour - bittersweet chocolate has 17.4mg of iron in 100 grams and wheat flour has 4.4mg of iron.
Does bittersweet chocolate or wheat flour contain more potassium?
Bittersweet chocolate is a rich source of potassium and it has 730% more potassium than wheat flour - bittersweet chocolate has 830mg of potassium in 100 grams and wheat flour has 100mg of potassium.