Whole Wheat Bread vs. Cocoa Powder
Nutrition comparison of Whole Wheat 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
whole wheat bread
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 bread and cocoa powder:
- Both whole wheat bread and cocoa powder are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Cocoa powder has 73% less sugar than whole wheat bread.
- Whole wheat bread has more thiamin, Vitamin B6 and folate.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and cocoa powder are high in calories. Whole wheat bread has 16% more calories than cocoa powder - whole wheat bread has 265 calories per 100 grams and cocoa powder has 228 calories.
For macronutrient ratios, whole wheat bread is heavier in carbs, lighter in fat and similar to cocoa powder for protein. Whole wheat bread has a macronutrient ratio of 20:66:14 and for cocoa powder, 18:54:29 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Cocoa Powder | |
|---|---|---|
| Protein | 20% | 18% |
| Carbohydrates | 66% | 54% |
| Fat | 14% | 29% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat bread and cocoa powder are high in carbohydrates. Cocoa powder has 34% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and cocoa powder has 57.9g of carbohydrates.
dietary fiber
Both whole wheat bread and cocoa powder are high in dietary fiber. Cocoa powder has 400% more dietary fiber than whole wheat bread - whole wheat bread has 7.4g of dietary fiber per 100 grams and cocoa powder has 37g of dietary fiber.
sugar
Cocoa powder has 73% less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and cocoa powder has 1.8g of sugar.
Protein
protein
Both whole wheat bread and cocoa powder are high in protein. Cocoa powder has 47% more protein than whole wheat bread - whole wheat bread has 13.4g 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 bread has 89% less saturated fat than cocoa powder - whole wheat bread has 0.87g of saturated fat per 100 grams and cocoa powder has 8.1g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and cocoa powder contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Whole wheat bread and cocoa powder contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and cocoa powder has 0.1mg of Vitamin E.
Vitamin K
Whole wheat bread and cocoa powder contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and cocoa powder has 2.5ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, Vitamin B6 and folate. Both whole wheat bread and cocoa powder contain significant amounts of riboflavin, niacin and pantothenic acid.
| Whole Wheat Bread | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.279 MG | 0.078 MG |
| Riboflavin | 0.131 MG | 0.241 MG |
| Niacin | 4.042 MG | 2.185 MG |
| Pantothenic acid | 0.336 MG | 0.254 MG |
| Vitamin B6 | 0.263 MG | 0.118 MG |
| Folate | 75 UG | 32 UG |
Minerals
calcium
Both whole wheat bread and cocoa powder are high in calcium. Cocoa powder has 24% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and cocoa powder has 128mg of calcium.
iron
Both whole wheat bread and cocoa powder are high in iron. Cocoa powder has 454% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and cocoa powder has 13.9mg of iron.
potassium
Both whole wheat bread and cocoa powder are high in potassium. Cocoa powder has 563% more potassium than whole wheat bread - whole wheat bread has 230mg 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 Bread | Cocoa Powder | |
|---|---|---|
| beta-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 94 UG | 38 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than cocoa powder per 100 grams.
| Whole Wheat Bread | Cocoa Powder | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.44 G |
| Total | 1.669 G | 0.44 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Whole Wheat Bread or Cocoa Powder .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Whole Wheat 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 whole wheat bread or cocoa powder contain more calories in 100 grams?Both whole wheat bread and cocoa powder are high in calories. Whole wheat bread has 20% more calories than cocoa powder - whole wheat bread has 265 calories in 100g and cocoa powder has 228 calories.
Does whole wheat bread or cocoa powder have more carbohydrates?
By weight, both whole wheat bread and cocoa powder are high in carbohydrates. cocoa powder has 30% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and cocoa powder has 57.9g of carbohydrates.
Does whole wheat bread or cocoa powder contain more calcium?
Both whole wheat bread and cocoa powder are high in calcium. Cocoa powder has 20% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and cocoa powder has 128mg of calcium.
Does whole wheat bread or cocoa powder contain more iron?
Both whole wheat bread and cocoa powder are high in iron. Cocoa powder has 450% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and cocoa powder has 13.9mg of iron.
Does whole wheat bread or cocoa powder contain more potassium?
Both whole wheat bread and cocoa powder are high in potassium. Cocoa powder has 560% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and cocoa powder has 1524mg of potassium.