Whole Wheat Flour vs. Bittersweet Chocolate
Nutrition comparison of Whole Wheat Flour and Bittersweet Chocolate
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
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and bittersweet chocolate:
- Both bittersweet chocolate and whole wheat flour are high in calories, dietary fiber, iron, potassium and protein.
- Bittersweet chocolate is an excellent source of calcium.
- Whole wheat flour has more thiamin, niacin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bittersweet chocolate and whole wheat flour are high in calories. Bittersweet chocolate has 93% more calories than whole wheat flour - bittersweet chocolate has 642 calories per 100 grams and whole wheat flour has 332 calories.
For macronutrient ratios, whole wheat flour is much heavier in carbs, much lighter in fat and similar to bittersweet chocolate for protein. Whole wheat flour has a macronutrient ratio of 11:84:5 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Bittersweet Chocolate | |
|---|---|---|
| Protein | 11% | 9% |
| Carbohydrates | 84% | 18% |
| Fat | 5% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and bittersweet chocolate has 62% less carbohydrates than whole wheat flour - bittersweet chocolate has 28.4g of total carbs per 100 grams and whole wheat flour has 74.5g of carbohydrates.
dietary fiber
Both bittersweet chocolate and whole wheat flour are high in dietary fiber. Bittersweet chocolate has 27% more dietary fiber than whole wheat flour - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and whole wheat flour has 13.1g of dietary fiber.
sugar
Bittersweet chocolate and whole wheat flour contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and whole wheat flour has 1g of sugar.
Protein
protein
Both bittersweet chocolate and whole wheat flour are high in protein. Bittersweet chocolate has 49% more protein than whole wheat flour - bittersweet chocolate has 14.3g of protein per 100 grams and whole wheat flour has 9.6g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and whole wheat flour has 99% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and whole wheat flour has 0.43g of saturated fat.
cholesterol
Both bittersweet chocolate and whole wheat flour are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and whole wheat flour does not contain significant amounts.
Vitamins
Vitamin A
Whole wheat flour and bittersweet chocolate contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate and whole wheat flour contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and whole wheat flour has 0.53mg of Vitamin E.
Vitamin K
Bittersweet chocolate and whole wheat flour contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and whole wheat flour has 1.9ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin, niacin, pantothenic acid and Vitamin B6. Both whole wheat flour and bittersweet chocolate contain significant amounts of riboflavin and folate.
| Whole Wheat Flour | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.297 MG | 0.147 MG |
| Riboflavin | 0.188 MG | 0.1 MG |
| Niacin | 5.347 MG | 1.355 MG |
| Pantothenic acid | 1.011 MG | 0.168 MG |
| Vitamin B6 | 0.191 MG | 0.027 MG |
| Folate | 28 UG | 28 UG |
Minerals
calcium
Bittersweet chocolate is an excellent source of calcium and it has 206% more calcium than whole wheat flour - bittersweet chocolate has 101mg of calcium per 100 grams and whole wheat flour has 33mg of calcium.
iron
Both bittersweet chocolate and whole wheat flour are high in iron. Bittersweet chocolate has 369% more iron than whole wheat flour - bittersweet chocolate has 17.4mg of iron per 100 grams and whole wheat flour has 3.7mg of iron.
potassium
Both bittersweet chocolate and whole wheat flour are high in potassium. Bittersweet chocolate has 111% more potassium than whole wheat flour - bittersweet chocolate has 830mg of potassium per 100 grams and whole wheat flour has 394mg 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 | Bittersweet Chocolate | |
|---|---|---|
| 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 Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Whole Wheat Flour g
()
|
Daily Values (%) |
Bittersweet Chocolate 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 bittersweet chocolate or whole wheat flour contain more calories in 100 grams?Both bittersweet chocolate and whole wheat flour are high in calories. Bittersweet chocolate has 90% more calories than whole wheat flour - bittersweet chocolate has 642 calories in 100g and whole wheat flour has 332 calories.
Does bittersweet chocolate or whole wheat flour have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and bittersweet chocolate has 60% fewer carbohydrates than whole wheat flour - bittersweet chocolate has 28.4g of carbs for 100g and whole wheat flour has 74.5g of carbohydrates.
Does bittersweet chocolate or whole wheat flour contain more calcium?
Bittersweet chocolate is a rich source of calcium and it has 210% more calcium than whole wheat flour - bittersweet chocolate has 101mg of calcium in 100 grams and whole wheat flour has 33mg of calcium.
Does bittersweet chocolate or whole wheat flour contain more iron?
Both bittersweet chocolate and whole wheat flour are high in iron. Bittersweet chocolate has 370% more iron than whole wheat flour - bittersweet chocolate has 17.4mg of iron in 100 grams and whole wheat flour has 3.7mg of iron.
Does bittersweet chocolate or whole wheat flour contain more potassium?
Both bittersweet chocolate and whole wheat flour are high in potassium. Bittersweet chocolate has 110% more potassium than whole wheat flour - bittersweet chocolate has 830mg of potassium in 100 grams and whole wheat flour has 394mg of potassium.