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.
Detailed nutritional comparison of whole wheat flour and bittersweet chocolate 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: 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.


Image of Whole Wheat Flour src
Image of Bittersweet Chocolate src

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 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 Flour or Bittersweet Chocolate .

Note: The specific food items compared are: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .

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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.