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  6. Cocoa bean vs. Bran raw

Cocoa bean vs. Bran raw — In-Depth Nutrition Comparison

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How are cocoa bean and bran raw different?

  • Cocoa bean is higher in copper, iron, fiber, magnesium, potassium, and zinc; however, bran raw is richer in vitamin B1, manganese, and selenium.
  • Daily need coverage for copper for cocoa bean is 356% higher.
  • Cocoa bean contains 6 times more saturated fat than bran raw. While cocoa bean contains 7.76g of saturated fat, bran raw contains only 1.328g.

Cocoa, dry powder, unsweetened, processed with alkali and Oat bran, raw are the varieties used in this article.

Infographic

Cocoa bean 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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
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 MagnesiumMagnesium +102.6%
Contains more CalciumCalcium +91.4%
Contains more PotassiumPotassium +343.3%
Contains more IronIron +186.9%
Contains more CopperCopper +795%
Contains more ZincZinc +104.8%
Contains less SodiumSodium -78.9%
Contains more ManganeseManganese +50.7%
Contains more SeleniumSelenium +242.4%
~equal in Phosphorus ~734mg

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 0% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
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 B2Vitamin B2 +109.1%
Contains more Vitamin B3Vitamin B3 +157%
Contains more Vitamin EVitamin E +910%
Contains more Vitamin B1Vitamin B1 +963.6%
Contains more Vitamin B5Vitamin B5 +488.2%
Contains more Vitamin B6Vitamin B6 +39.8%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +62.5%
Contains more CholineCholine +182.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Bran raw DV% diff.
Copper 3.607mg 0.403mg 356%
Iron 15.52mg 5.41mg 126%
Vitamin B1 0.11mg 1.17mg 88%
Manganese 3.737mg 5.63mg 82%
Selenium 13.2µg 45.2µg 58%
Fiber 29.8g 15.4g 58%
Magnesium 476mg 235mg 57%
Potassium 2509mg 566mg 57%
Zinc 6.37mg 3.11mg 30%
Saturated fat 7.76g 1.328g 29%
Vitamin B5 0.254mg 1.494mg 25%
Caffeine 78mg 0mg 20%
Vitamin B2 0.46mg 0.22mg 18%
Polyunsaturated fat 0.42g 2.766g 16%
Fats 13.1g 7.03g 9%
Vitamin B3 2.4mg 0.934mg 9%
Vitamin E 0.1mg 1.01mg 6%
Calcium 111mg 58mg 5%
Monounsaturated fat 4.39g 2.376g 5%
Folate 32µg 52µg 5%
Choline 11.4mg 32.2mg 4%
Vitamin B6 0.118mg 0.165mg 4%
Carbs 58.3g 66.22g 3%
Protein 18.1g 17.3g 2%
Sodium 19mg 4mg 1%
Phosphorus 728mg 734mg 1%
Calories 220kcal 246kcal 1%
Vitamin K 2.4µg 3.2µg 1%
Net carbs 28.5g 50.82g N/A
Sugar 1.76g 1.45g N/A
Tryptophan 0.271mg 0.335mg 0%
Threonine 0.716mg 0.502mg 0%
Isoleucine 0.701mg 0.668mg 0%
Leucine 1.097mg 1.374mg 0%
Lysine 0.907mg 0.76mg 0%
Methionine 0.187mg 0.335mg 0%
Phenylalanine 0.869mg 0.908mg 0%
Valine 1.086mg 0.964mg 0%
Histidine 0.312mg 0.41mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 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 FatsFats +86.3%
Contains more OtherOther +169%
Contains more CarbsCarbs +13.6%
Contains more WaterWater +142.6%
~equal in Protein ~17.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 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 more Mono. FatMonounsaturated fat +84.8%
Contains less Sat. FatSaturated fat -82.9%
Contains more Poly. FatPolyunsaturated fat +558.6%

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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.