Wheat Flour vs. Cocoa Powder
Nutrition comparison of 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
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 wheat flour and cocoa powder:
- Both wheat flour and cocoa powder are high in calories, carbohydrates, dietary fiber, iron and protein.
- Cocoa powder is an excellent source of calcium and potassium.
- Wheat flour has more thiamin, riboflavin, niacin and folate, however, cocoa powder contains more Vitamin B6.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat flour and cocoa powder are high in calories. Wheat flour has 58% more calories than cocoa powder - wheat flour has 361 calories per 100 grams and cocoa powder has 228 calories.
For macronutrient ratios, wheat flour is lighter in protein, much heavier in carbs and much lighter in fat compared to cocoa powder per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for cocoa powder, 18:53:29 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Cocoa Powder | |
|---|---|---|
| Protein | 14% | 18% |
| Carbohydrates | 82% | 53% |
| Fat | 4% | 29% |
| Alcohol | ~ | ~ |
carbohydrates
Both wheat flour and cocoa powder are high in carbohydrates. Wheat flour has 25% more carbohydrates than cocoa powder - wheat flour has 72.5g of total carbs per 100 grams and cocoa powder has 57.9g of carbohydrates.
dietary fiber
Both wheat flour and cocoa powder are high in dietary fiber. Cocoa powder has 14 times more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and cocoa powder has 37g of dietary fiber.
sugar
Wheat flour and cocoa powder contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and cocoa powder has 1.8g of sugar.
Protein
protein
Both wheat flour and cocoa powder are high in protein. Cocoa powder has 64% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and cocoa powder has 19.6g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and wheat flour has 97% less saturated fat than cocoa powder - wheat flour has 0.24g of saturated fat per 100 grams and cocoa powder has 8.1g of saturated fat.
Vitamins
Vitamin A
Wheat flour and cocoa powder contain similar amounts of Vitamin A - wheat flour has 0.6ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Wheat flour and cocoa powder contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and cocoa powder has 0.1mg of Vitamin E.
Vitamin K
Wheat flour and cocoa powder contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and cocoa powder has 2.5ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin and folate, however, cocoa powder contains more Vitamin B6. Both wheat flour and cocoa powder contain significant amounts of pantothenic acid.
| Wheat Flour | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.812 MG | 0.078 MG |
| Riboflavin | 0.512 MG | 0.241 MG |
| Niacin | 7.554 MG | 2.185 MG |
| Pantothenic acid | 0.438 MG | 0.254 MG |
| Vitamin B6 | 0.037 MG | 0.118 MG |
| Folate | 183 UG | 32 UG |
Minerals
calcium
Cocoa powder is an excellent source of calcium and it has 753% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and cocoa powder has 128mg of calcium.
iron
Both wheat flour and cocoa powder are high in iron. Cocoa powder has 214% more iron than wheat flour - wheat flour has 4.4mg 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 14 times more potassium than wheat flour - wheat flour has 100mg 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,
| Wheat Flour | Cocoa Powder | |
|---|---|---|
| beta-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 79 UG | 38 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both wheat flour and cocoa powder contain significant amounts of linoleic acid.
| Wheat Flour | Cocoa Powder | |
|---|---|---|
| linoleic acid | 0.685 G | 0.44 G |
| Total | 0.685 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: Wheat Flour (Wheat flour, white, bread, enriched) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
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 wheat flour or cocoa powder contain more calories in 100 grams?Both wheat flour and cocoa powder are high in calories. Wheat flour has 60% more calories than cocoa powder - wheat flour has 361 calories in 100g and cocoa powder has 228 calories.
Does wheat flour or cocoa powder have more carbohydrates?
By weight, both wheat flour and cocoa powder are high in carbohydrates. wheat flour has 30% more carbohydrates than cocoa powder - wheat flour has 72.5g of carbs for 100g and cocoa powder has 57.9g of carbohydrates.
Does wheat flour or cocoa powder contain more calcium?
Cocoa powder is a rich source of calcium and it has 750% more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and cocoa powder has 128mg of calcium.
Does wheat flour or cocoa powder contain more iron?
Both wheat flour and cocoa powder are high in iron. Cocoa powder has 210% more iron than wheat flour - wheat flour has 4.4mg of iron in 100 grams and cocoa powder has 13.9mg of iron.
Does wheat flour or cocoa powder contain more potassium?
Cocoa powder is a rich source of potassium and it has 14 times more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and cocoa powder has 1524mg of potassium.