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.
Detailed nutritional comparison of flour and cocoa powder is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Flour src
Image of Cocoa Powder src

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

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,

Flour Cocoa Powder
lutein + zeaxanthin 18 UG 38 UG

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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.