Chocolate vs. Bran raw — In-Depth Nutrition Comparison
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A recap on differences between chocolate and bran raw
- Chocolate has more copper and iron; however, bran raw is higher in manganese, vitamin B1, selenium, phosphorus, fiber, vitamin B5, and magnesium.
- Bran raw covers your daily manganese needs 183% more than chocolate.
- Bran raw contains 14 times less saturated fat than chocolate. Chocolate contains 18.519g of saturated fat, while bran raw contains 1.328g.
- The glycemic index of bran raw is higher.
Food varieties used in this article are Chocolate, dark, 45- 59% cacao solids and Oat bran, raw.
Infographic
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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.
| Contains more IronIron | +48.2% |
| Contains more CopperCopper | +155.1% |
| Contains more MagnesiumMagnesium | +61% |
| Contains more ZincZinc | +54.7% |
| Contains more PhosphorusPhosphorus | +256.3% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +296.8% |
| Contains more SeleniumSelenium | +1406.7% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +153.1% |
| Contains more Vitamin EVitamin E | +87% |
| Contains more Vitamin B1Vitamin B1 | +4580% |
| Contains more Vitamin B2Vitamin B2 | +340% |
| Contains more Vitamin B3Vitamin B3 | +28.8% |
| Contains more Vitamin B5Vitamin B5 | +403% |
| Contains more Vitamin B6Vitamin B6 | +292.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +345% |
| Contains more ProteinProtein | +254.5% |
| Contains more WaterWater | +575.3% |
| Contains more OtherOther | +70.6% |
~equal in
Carbs
~66.22g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +301.5% |
| Contains less Sat. FatSaturated fat | -92.8% |
| Contains more Poly. FatPolyunsaturated fat | +153.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 1.419mg | 5.63mg | 183% |
| Vitamin B1 | 0.025mg | 1.17mg | 95% |
| Saturated fat | 18.519g | 1.328g | 78% |
| Selenium | 3µg | 45.2µg | 77% |
| Phosphorus | 206mg | 734mg | 75% |
| Copper | 1.028mg | 0.403mg | 69% |
| Fats | 31.28g | 7.03g | 37% |
| Fiber | 7g | 15.4g | 34% |
| Iron | 8.02mg | 5.41mg | 33% |
| Protein | 4.88g | 17.3g | 25% |
| Vitamin B5 | 0.297mg | 1.494mg | 24% |
| Magnesium | 146mg | 235mg | 21% |
| Monounsaturated fat | 9.54g | 2.376g | 18% |
| Calories | 546kcal | 246kcal | 15% |
| Folate | 52µg | 13% | |
| Vitamin B2 | 0.05mg | 0.22mg | 13% |
| Caffeine | 43mg | 0mg | 11% |
| Polyunsaturated fat | 1.092g | 2.766g | 11% |
| Zinc | 2.01mg | 3.11mg | 10% |
| Vitamin B12 | 0.23µg | 0µg | 10% |
| Vitamin B6 | 0.042mg | 0.165mg | 9% |
| Choline | 32.2mg | 6% | |
| Vitamin K | 8.1µg | 3.2µg | 4% |
| Vitamin E | 0.54mg | 1.01mg | 3% |
| Cholesterol | 8mg | 0mg | 3% |
| Carbs | 61.17g | 66.22g | 2% |
| Vitamin B3 | 0.725mg | 0.934mg | 1% |
| Sodium | 24mg | 4mg | 1% |
| Net carbs | 54.17g | 50.82g | N/A |
| Calcium | 56mg | 58mg | 0% |
| Potassium | 559mg | 566mg | 0% |
| Sugar | 47.9g | 1.45g | N/A |
| Vitamin A | 2µg | 0µg | 0% |
| Trans fat | 0.112g | N/A | |
| Tryptophan | 0.335mg | 0% | |
| Threonine | 0.502mg | 0% | |
| Isoleucine | 0.668mg | 0% | |
| Leucine | 1.374mg | 0% | |
| Lysine | 0.76mg | 0% | |
| Methionine | 0.335mg | 0% | |
| Phenylalanine | 0.908mg | 0% | |
| Valine | 0.964mg | 0% | |
| Histidine | 0.41mg | 0% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.085g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.947g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
44%
Minerals Daily Need Coverage Score
116%
195%
Comparison summary
Which food is lower in glycemic index?
Chocolate is lower in glycemic index (difference - 33)
Which food is lower in Cholesterol?
Bran raw is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 46.45g)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Bran raw is lower in Saturated fat (difference - 17.191g)
Which food is cheaper?
Bran raw is cheaper (difference - $2)
Which food is richer in minerals?
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw is relatively richer in vitamins