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  6. Cocoa bean vs. Oatmeal

Cocoa bean vs. Oatmeal — In-Depth Nutrition Comparison

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How are Cocoa bean and Oatmeal different?

  • Cocoa bean has more Copper, Manganese, Iron, Fiber, Magnesium, Phosphorus, Potassium, Zinc, and Vitamin B2 than Oatmeal.
  • Daily need coverage for Copper from Cocoa bean is 393% higher.
  • Cocoa bean contains 41 times more Potassium than Oatmeal. While Cocoa bean contains 2509mg of Potassium, Oatmeal contains only 61mg.
  • Oatmeal has less Saturated Fat.

Cocoa, dry powder, unsweetened, processed with alkali and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) are the varieties used in this article.

Infographic

Cocoa bean vs Oatmeal 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.
Cocoa bean
Cocoa bean
10
:
0
Oatmeal
Oatmeal
Contains more Calcium +38.8%
Contains more Iron +160.4%
Contains more Magnesium +1730.8%
Contains more Phosphorus +845.5%
Contains more Potassium +4013.1%
Contains less Sodium -61.2%
Contains more Zinc +927.4%
Contains more Copper +5365.2%
Contains more Manganese +569.7%
Contains more Selenium +164%
Cocoa bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 582% 340% 312% 222% 3% 174% 1203% 488% 72%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Calcium +38.8%
Contains more Iron +160.4%
Contains more Magnesium +1730.8%
Contains more Phosphorus +845.5%
Contains more Potassium +4013.1%
Contains less Sodium -61.2%
Contains more Zinc +927.4%
Contains more Copper +5365.2%
Contains more Manganese +569.7%
Contains more Selenium +164%

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.
Cocoa bean
Cocoa bean
3
:
6
Oatmeal
Oatmeal
Contains more Vitamin E +42.9%
Contains more Vitamin B2 +114%
Contains more Vitamin K +500%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +136.4%
Contains more Vitamin B3 +26%
Contains more Vitamin B5 +24.8%
Contains more Vitamin B6 +145.8%
Contains more Folate +37.5%
Cocoa bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 28% 107% 45% 16% 28% 24% 0% 6%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +42.9%
Contains more Vitamin B2 +114%
Contains more Vitamin K +500%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +136.4%
Contains more Vitamin B3 +26%
Contains more Vitamin B5 +24.8%
Contains more Vitamin B6 +145.8%
Contains more Folate +37.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cocoa bean
Cocoa bean
4
:
1
Oatmeal
Oatmeal
Contains more Protein +663.7%
Contains more Fats +863.2%
Contains more Carbs +399.6%
Contains more Other +1268.4%
Contains more Water +3012.2%
Cocoa bean
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
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +663.7%
Contains more Fats +863.2%
Contains more Carbs +399.6%
Contains more Other +1268.4%
Contains more Water +3012.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cocoa bean
Cocoa bean
1
:
2
Oatmeal
Oatmeal
Contains more Monounsaturated Fat +1022.8%
Contains less Saturated Fat -97.1%
Equal in Polyunsaturated fat - 0.426
Cocoa bean
62% 35% 3%
Saturated Fat: 7.76 g
Monounsaturated Fat: 4.39 g
Polyunsaturated fat: 0.42 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains more Monounsaturated Fat +1022.8%
Contains less Saturated Fat -97.1%
Equal in Polyunsaturated fat - 0.426

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cocoa bean Oatmeal
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cocoa bean Oatmeal Opinion
Net carbs 28.5g 9.97g Cocoa bean
Protein 18.1g 2.37g Cocoa bean
Fats 13.1g 1.36g Cocoa bean
Carbs 58.3g 11.67g Cocoa bean
Calories 220kcal 68kcal Cocoa bean
Starch 10.37g Oatmeal
Sugar 1.76g 0.46g Oatmeal
Fiber 29.8g 1.7g Cocoa bean
Calcium 111mg 80mg Cocoa bean
Iron 15.52mg 5.96mg Cocoa bean
Magnesium 476mg 26mg Cocoa bean
Phosphorus 728mg 77mg Cocoa bean
Potassium 2509mg 61mg Cocoa bean
Sodium 19mg 49mg Cocoa bean
Zinc 6.37mg 0.62mg Cocoa bean
Copper 3.607mg 0.066mg Cocoa bean
Manganese 3.737mg 0.558mg Cocoa bean
Selenium 13.2µg 5µg Cocoa bean
Vitamin A 0IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.1mg 0.07mg Cocoa bean
Vitamin B1 0.11mg 0.26mg Oatmeal
Vitamin B2 0.46mg 0.215mg Cocoa bean
Vitamin B3 2.4mg 3.025mg Oatmeal
Vitamin B5 0.254mg 0.317mg Oatmeal
Vitamin B6 0.118mg 0.29mg Oatmeal
Folate 32µg 44µg Oatmeal
Vitamin K 2.4µg 0.4µg Cocoa bean
Tryptophan 0.271mg 0.04mg Cocoa bean
Threonine 0.716mg 0.083mg Cocoa bean
Isoleucine 0.701mg 0.105mg Cocoa bean
Leucine 1.097mg 0.2mg Cocoa bean
Lysine 0.907mg 0.135mg Cocoa bean
Methionine 0.187mg 0.04mg Cocoa bean
Phenylalanine 0.869mg 0.13mg Cocoa bean
Valine 1.086mg 0.151mg Cocoa bean
Histidine 0.312mg 0.057mg Cocoa bean
Trans Fat 0.003g Cocoa bean
Saturated Fat 7.76g 0.226g Oatmeal
Monounsaturated Fat 4.39g 0.391g Cocoa bean
Polyunsaturated fat 0.42g 0.426g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa bean Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
21%
Cocoa bean
27%
Oatmeal
Minerals Daily Need Coverage Score
343%
Cocoa bean
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 1.3g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 7.534g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2.6)
Which food contains less Sodium?
Cocoa bean
Cocoa bean contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 79)
Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.