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Chocolate milk vs. Bran raw — In-Depth Nutrition Comparison

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A recap on differences between chocolate milk and bran raw

  • Chocolate milk has less manganese, vitamin B1, phosphorus, selenium, iron, fiber, magnesium, copper, zinc, and vitamin B5.
  • Bran raw covers your daily manganese needs 241% more than chocolate milk.
  • The glycemic index of bran raw is higher.

Food varieties used in this article are Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D and Oat bran, raw.

Infographic

Chocolate milk vs Bran raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 34% 15% 9% 22% 11% 43% 7.8% 10% 10%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +93.1%
Contains more MagnesiumMagnesium +1707.7%
Contains more PotassiumPotassium +238.9%
Contains more IronIron +2154.2%
Contains more CopperCopper +520%
Contains more ZincZinc +658.5%
Contains more PhosphorusPhosphorus +626.7%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +7211.7%
Contains more SeleniumSelenium +2278.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3% 9% 1.4% 20% 9.3% 37% 2.3% 18% 9.2% 41% 0.75% 3.8% 9.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +1342.9%
Contains more Vitamin B1Vitamin B1 +3062.2%
Contains more Vitamin B2Vitamin B2 +35.8%
Contains more Vitamin B3Vitamin B3 +647.2%
Contains more Vitamin B5Vitamin B5 +406.4%
Contains more Vitamin B6Vitamin B6 +312.5%
Contains more Vitamin KVitamin K +966.7%
Contains more FolateFolate +940%
Contains more CholineCholine +89.4%

All nutrients comparison - raw data values

Nutrient Chocolate milk Bran raw DV% diff.
Manganese 0.077mg 5.63mg 241%
Vitamin B1 0.037mg 1.17mg 94%
Phosphorus 101mg 734mg 90%
Selenium 1.9µg 45.2µg 79%
Iron 0.24mg 5.41mg 65%
Fiber 0.8g 15.4g 58%
Magnesium 13mg 235mg 53%
Copper 0.065mg 0.403mg 38%
Protein 3.17g 17.3g 28%
Zinc 0.41mg 3.11mg 25%
Vitamin B5 0.295mg 1.494mg 24%
Carbs 10.34g 66.22g 19%
Polyunsaturated fat 0.124g 2.766g 18%
Vitamin B12 0.33µg 0µg 14%
Folate 5µg 52µg 12%
Potassium 167mg 566mg 12%
Vitamin B6 0.04mg 0.165mg 10%
Calories 83kcal 246kcal 8%
Vitamin D 1.3µg 0µg 7%
Vitamin E 0.07mg 1.01mg 6%
Fats 3.39g 7.03g 6%
Vitamin D 51IU 0IU 6%
Calcium 112mg 58mg 5%
Vitamin B3 0.125mg 0.934mg 5%
Vitamin B2 0.162mg 0.22mg 4%
Cholesterol 12mg 0mg 4%
Saturated fat 2.104g 1.328g 4%
Vitamin A 27µg 0µg 3%
Monounsaturated fat 0.99g 2.376g 3%
Choline 17mg 32.2mg 3%
Vitamin K 0.3µg 3.2µg 2%
Sodium 60mg 4mg 2%
Vitamin C 0.9mg 0mg 1%
Net carbs 9.54g 50.82g N/A
Sugar 9.54g 1.45g N/A
Tryptophan 0.041mg 0.335mg 0%
Threonine 0.135mg 0.502mg 0%
Isoleucine 0.164mg 0.668mg 0%
Leucine 0.3mg 1.374mg 0%
Lysine 0.265mg 0.76mg 0%
Methionine 0.083mg 0.335mg 0%
Phenylalanine 0.164mg 0.908mg 0%
Valine 0.208mg 0.964mg 0%
Histidine 0.096mg 0.41mg 0%
Caffeine 1mg 0mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 10% 82%
Protein: 3.17 g
Fats: 3.39 g
Carbs: 10.34 g
Water: 82.3 g
Other: 0.8 g
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +1156.5%
Contains more ProteinProtein +445.7%
Contains more FatsFats +107.4%
Contains more CarbsCarbs +540.4%
Contains more OtherOther +262.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 31% 4%
Saturated fat: Sat. Fat 2.104 g
Monounsaturated fat: Mono. Fat 0.99 g
Polyunsaturated fat: Poly. Fat 0.124 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -36.9%
Contains more Mono. FatMonounsaturated fat +140%
Contains more Poly. FatPolyunsaturated fat +2130.6%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chocolate milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170879/nutrients
  2. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.