White Bread vs. Cocoa Powder
Nutrition comparison of White Bread and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and cocoa powder:
- Both white bread and cocoa powder are high in calcium, calories, carbohydrates, dietary fiber, iron and protein.
- Cocoa powder is an excellent source of potassium.
- White bread has more thiamin and folate.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and cocoa powder are high in calories. White bread has a little more calories (4%) than cocoa powder by weight - white bread has 238 calories per 100 grams and cocoa powder has 228 calories.
For macronutrient ratios, white bread is much heavier in carbs, much lighter in fat and similar to cocoa powder for protein. White bread has a macronutrient ratio of 18:74:8 and for cocoa powder, 18:53:29 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Cocoa Powder | |
|---|---|---|
| Protein | 18% | 18% |
| Carbohydrates | 74% | 53% |
| Fat | 8% | 29% |
| Alcohol | ~ | ~ |
carbohydrates
Both white bread and cocoa powder are high in carbohydrates. Cocoa powder has 32% more carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and cocoa powder has 57.9g of carbohydrates.
dietary fiber
Both white bread and cocoa powder are high in dietary fiber. Cocoa powder has 302% more dietary fiber than white bread - white bread has 9.2g of dietary fiber per 100 grams and cocoa powder has 37g of dietary fiber.
sugar
White bread and cocoa powder contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and cocoa powder has 1.8g of sugar.
Protein
protein
Both white bread and cocoa powder are high in protein. Cocoa powder has 84% more protein than white bread - white bread has 10.7g of protein per 100 grams and cocoa powder has 19.6g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and white bread has 92% less saturated fat than cocoa powder - white bread has 0.63g of saturated fat per 100 grams and cocoa powder has 8.1g of saturated fat.
trans fat
Both white bread and cocoa powder are low in trans fat - white bread has 0.03g of trans fat per 100 grams and cocoa powder does not contain significant amounts.
Vitamins
Vitamin A
White bread and cocoa powder contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
White bread and cocoa powder contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and cocoa powder has 0.1mg of Vitamin E.
Vitamin K
White bread and cocoa powder contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and cocoa powder has 2.5ug of Vitamin K.
The B Vitamins
White bread has more thiamin and folate. Both white bread and cocoa powder contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| White Bread | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.51 MG | 0.078 MG |
| Riboflavin | 0.255 MG | 0.241 MG |
| Niacin | 4.455 MG | 2.185 MG |
| Pantothenic acid | 0.455 MG | 0.254 MG |
| Vitamin B6 | 0.08 MG | 0.118 MG |
| Folate | 127 UG | 32 UG |
Minerals
calcium
Both white bread and cocoa powder are high in calcium. White bread has 434% more calcium than cocoa powder - white bread has 684mg of calcium per 100 grams and cocoa powder has 128mg of calcium.
iron
Both white bread and cocoa powder are high in iron. Cocoa powder has 183% more iron than white bread - white bread has 4.9mg of iron per 100 grams and cocoa powder has 13.9mg of iron.
potassium
Cocoa powder is an excellent source of potassium and it has 11 times more potassium than white bread - white bread has 127mg of potassium per 100 grams and cocoa powder has 1524mg 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, both white bread and cocoa powder contain significant amounts of lutein + zeaxanthin.
| White Bread | Cocoa Powder | |
|---|---|---|
| beta-carotene | 2 UG | ~ |
| lutein + zeaxanthin | 25 UG | 38 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both white bread and cocoa powder contain significant amounts of linoleic acid.
| White Bread | Cocoa Powder | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.44 G |
| Total | 0.881 G | 0.44 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: White Bread (Bread, white wheat) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
White Bread g
()
|
Daily Values (%) |
Cocoa Powder 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 white bread or cocoa powder contain more calories in 100 grams?Both white bread and cocoa powder are high in calories. White bread has a little more calories ( 0%) than cocoa powder by weight - white bread has 238 calories in 100g and cocoa powder has 228 calories.
Does white bread or cocoa powder have more carbohydrates?
By weight, both white bread and cocoa powder are high in carbohydrates. cocoa powder has 30% more carbohydrates than white bread - white bread has 43.9g of carbs for 100g and cocoa powder has 57.9g of carbohydrates.
Does white bread or cocoa powder contain more calcium?
Both white bread and cocoa powder are high in calcium. White bread has 430% more calcium than cocoa powder - white bread has 684mg of calcium in 100 grams and cocoa powder has 128mg of calcium.
Does white bread or cocoa powder contain more iron?
Both white bread and cocoa powder are high in iron. Cocoa powder has 180% more iron than white bread - white bread has 4.9mg of iron in 100 grams and cocoa powder has 13.9mg of iron.
Does white bread or cocoa powder contain more potassium?
Cocoa powder is a rich source of potassium and it has 11 times more potassium than white bread - white bread has 127mg of potassium in 100 grams and cocoa powder has 1524mg of potassium.