Whole Wheat Flour vs. Cocoa Powder
Nutrition comparison of Whole Wheat Flour and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat flour
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and cocoa powder:
- Both whole wheat flour and cocoa powder are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Cocoa powder is an excellent source of calcium.
- Whole wheat flour has more thiamin, niacin and pantothenic acid.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat flour and cocoa powder are high in calories. Whole wheat flour has 46% more calories than cocoa powder - whole wheat flour has 332 calories per 100 grams and cocoa powder has 228 calories.
For macronutrient ratios, whole wheat flour is lighter in protein, much heavier in carbs and much lighter in fat compared to cocoa powder per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for cocoa powder, 18:53:29 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Cocoa Powder | |
|---|---|---|
| Protein | 11% | 18% |
| Carbohydrates | 84% | 53% |
| Fat | 5% | 29% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat flour and cocoa powder are high in carbohydrates. Whole wheat flour has 29% more carbohydrates than cocoa powder - whole wheat flour has 74.5g of total carbs per 100 grams and cocoa powder has 57.9g of carbohydrates.
dietary fiber
Both whole wheat flour and cocoa powder are high in dietary fiber. Cocoa powder has 182% more dietary fiber than whole wheat flour - whole wheat flour has 13.1g of dietary fiber per 100 grams and cocoa powder has 37g of dietary fiber.
sugar
Whole wheat flour and cocoa powder contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and cocoa powder has 1.8g of sugar.
Protein
protein
Both whole wheat flour and cocoa powder are high in protein. Cocoa powder has 104% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and cocoa powder has 19.6g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and whole wheat flour has 95% less saturated fat than cocoa powder - whole wheat flour has 0.43g of saturated fat per 100 grams and cocoa powder has 8.1g of saturated fat.
Vitamins
Vitamin A
Whole wheat flour and cocoa powder contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Whole wheat flour and cocoa powder contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and cocoa powder has 0.1mg of Vitamin E.
Vitamin K
Whole wheat flour and cocoa powder contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and cocoa powder has 2.5ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin, niacin and pantothenic acid. Both whole wheat flour and cocoa powder contain significant amounts of riboflavin, Vitamin B6 and folate.
| Whole Wheat Flour | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.297 MG | 0.078 MG |
| Riboflavin | 0.188 MG | 0.241 MG |
| Niacin | 5.347 MG | 2.185 MG |
| Pantothenic acid | 1.011 MG | 0.254 MG |
| Vitamin B6 | 0.191 MG | 0.118 MG |
| Folate | 28 UG | 32 UG |
Minerals
calcium
Cocoa powder is an excellent source of calcium and it has 288% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and cocoa powder has 128mg of calcium.
iron
Both whole wheat flour and cocoa powder are high in iron. Cocoa powder has 274% more iron than whole wheat flour - whole wheat flour has 3.7mg of iron per 100 grams and cocoa powder has 13.9mg of iron.
potassium
Both whole wheat flour and cocoa powder are high in potassium. Cocoa powder has 287% more potassium than whole wheat flour - whole wheat flour has 394mg 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,
| Whole Wheat Flour | Cocoa Powder | |
|---|---|---|
| beta-carotene | 5 UG | ~ |
| lutein + zeaxanthin | 220 UG | 38 UG |
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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Whole Wheat Flour 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 whole wheat flour or cocoa powder contain more calories in 100 grams?Both whole wheat flour and cocoa powder are high in calories. Whole wheat flour has 50% more calories than cocoa powder - whole wheat flour has 332 calories in 100g and cocoa powder has 228 calories.
Does whole wheat flour or cocoa powder have more carbohydrates?
By weight, both whole wheat flour and cocoa powder are high in carbohydrates. whole wheat flour has 30% more carbohydrates than cocoa powder - whole wheat flour has 74.5g of carbs for 100g and cocoa powder has 57.9g of carbohydrates.
Does whole wheat flour or cocoa powder contain more calcium?
Cocoa powder is a rich source of calcium and it has 290% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and cocoa powder has 128mg of calcium.
Does whole wheat flour or cocoa powder contain more iron?
Both whole wheat flour and cocoa powder are high in iron. Cocoa powder has 270% more iron than whole wheat flour - whole wheat flour has 3.7mg of iron in 100 grams and cocoa powder has 13.9mg of iron.
Does whole wheat flour or cocoa powder contain more potassium?
Both whole wheat flour and cocoa powder are high in potassium. Cocoa powder has 290% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium in 100 grams and cocoa powder has 1524mg of potassium.