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.
Detailed nutritional comparison of wheat 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: Wheat Flour (Wheat flour, white, bread, enriched) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.


Image of Wheat Flour src
Image of Cocoa Powder src

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, 18:54:29 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Flour Cocoa Powder
Protein 14% 18%
Carbohydrates 82% 54%
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 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 Wheat Flour or Cocoa Powder .

Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Cocoa Powder (Cocoa, dry powder, unsweetened) .

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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.