Flour vs. Cocoa Powder
Nutrition comparison of 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
flour
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and cocoa powder:
- Both cocoa powder and flour are high in calories, carbohydrates, dietary fiber and protein.
- Cocoa powder has more riboflavin and Vitamin B6.
- Cocoa powder is an excellent source of calcium, iron and potassium.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cocoa powder and flour are high in calories. Flour has 60% more calories than cocoa powder - cocoa powder has 228 calories per 100 grams and flour has 364 calories.
For macronutrient ratios, flour is lighter in protein, much heavier in carbs and much lighter in fat compared to cocoa powder per calorie. Flour has a macronutrient ratio of 12:86:2 and for cocoa powder, 18:53:29 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Cocoa Powder | |
|---|---|---|
| Protein | 12% | 18% |
| Carbohydrates | 86% | 53% |
| Fat | 2% | 29% |
| Alcohol | ~ | ~ |
carbohydrates
Both cocoa powder and flour are high in carbohydrates. Flour has 32% more carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and flour has 76.3g of carbohydrates.
dietary fiber
Both cocoa powder and flour are high in dietary fiber. Cocoa powder has 12 times more dietary fiber than flour - cocoa powder has 37g of dietary fiber per 100 grams and flour has 2.7g of dietary fiber.
sugar
Cocoa powder and flour contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and flour has 0.27g of sugar.
Protein
protein
Both cocoa powder and flour are high in protein. Cocoa powder has 90% more protein than flour - cocoa powder has 19.6g of protein per 100 grams and flour has 10.3g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and flour has 98% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and flour has 0.16g of saturated fat.
Vitamins
Vitamin E
Cocoa powder and flour contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and flour has 0.06mg of Vitamin E.
Vitamin K
Cocoa powder and flour contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and flour has 0.3ug of Vitamin K.
The B Vitamins
Cocoa powder has more riboflavin and Vitamin B6. Both flour and cocoa powder contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Flour | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.12 MG | 0.078 MG |
| Riboflavin | 0.04 MG | 0.241 MG |
| Niacin | 1.25 MG | 2.185 MG |
| Pantothenic acid | 0.438 MG | 0.254 MG |
| Vitamin B6 | 0.044 MG | 0.118 MG |
| Folate | 26 UG | 32 UG |
Minerals
calcium
Cocoa powder is an excellent source of calcium and it has 753% more calcium than flour - cocoa powder has 128mg of calcium per 100 grams and flour has 15mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 10 times more iron than flour - cocoa powder has 13.9mg of iron per 100 grams and flour has 1.2mg of iron.
potassium
Cocoa powder is an excellent source of potassium and it has 13 times more potassium than flour - cocoa powder has 1524mg of potassium per 100 grams and flour has 107mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both flour and cocoa powder contain significant amounts of linoleic acid.
| Flour | Cocoa Powder | |
|---|---|---|
| linoleic acid | 0.391 G | 0.44 G |
| Total | 0.391 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: Flour (Wheat flour, white, all-purpose, unenriched) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
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 cocoa powder or flour contain more calories in 100 grams?Both cocoa powder and flour are high in calories. Flour has 60% more calories than cocoa powder - cocoa powder has 228 calories in 100g and flour has 364 calories.
Does cocoa powder or flour have more carbohydrates?
By weight, both cocoa powder and flour are high in carbohydrates. flour has 30% more carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and flour has 76.3g of carbohydrates.
Does cocoa powder or flour contain more calcium?
Cocoa powder is a rich source of calcium and it has 750% more calcium than flour - cocoa powder has 128mg of calcium in 100 grams and flour has 15mg of calcium.
Does cocoa powder or flour contain more iron?
Cocoa powder is an abundant source of iron and it has 10 times more iron than flour - cocoa powder has 13.9mg of iron in 100 grams and flour has 1.2mg of iron.
Does cocoa powder or flour contain more potassium?
Cocoa powder is a rich source of potassium and it has 13 times more potassium than flour - cocoa powder has 1524mg of potassium in 100 grams and flour has 107mg of potassium.