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  6. Cocoa bean vs. Oats

Cocoa bean vs. Oats — In-Depth Nutrition Comparison

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The main differences between cocoa bean and oats

  • Cocoa bean is richer in copper, iron, fiber, magnesium, potassium, phosphorus, and vitamin B2, yet oats are richer in vitamin B1 and manganese.
  • Daily need coverage for copper for cocoa bean is 331% higher.
  • Cocoa bean contains 6 times more saturated fat than oats. Cocoa bean contains 7.76g of saturated fat, while oats contain 1.217g.

Food types used in this article are Cocoa, dry powder, unsweetened, processed with alkali and Oats.

Infographic

Cocoa bean vs Oats 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%
Oats
Oats
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more MagnesiumMagnesium +168.9%
Contains more CalciumCalcium +105.6%
Contains more PotassiumPotassium +484.8%
Contains more IronIron +228.8%
Contains more CopperCopper +476.2%
Contains more ZincZinc +60.5%
Contains more PhosphorusPhosphorus +39.2%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -89.5%
Contains more ManganeseManganese +31.5%

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%
Oats
Oats
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +230.9%
Contains more Vitamin B3Vitamin B3 +149.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +593.6%
Contains more Vitamin B5Vitamin B5 +431.1%
Contains more FolateFolate +75%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.119mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Oats DV% diff.
Copper 3.607mg 0.626mg 331%
Iron 15.52mg 4.72mg 135%
Fiber 29.8g 10.6g 77%
Magnesium 476mg 177mg 71%
Potassium 2509mg 429mg 61%
Vitamin B1 0.11mg 0.763mg 54%
Manganese 3.737mg 4.916mg 51%
Saturated fat 7.76g 1.217g 30%
Phosphorus 728mg 523mg 29%
Vitamin B2 0.46mg 0.139mg 25%
Selenium 13.2µg 24%
Vitamin B5 0.254mg 1.349mg 22%
Zinc 6.37mg 3.97mg 22%
Caffeine 78mg 20%
Polyunsaturated fat 0.42g 2.535g 14%
Fats 13.1g 6.9g 10%
Vitamin B3 2.4mg 0.961mg 9%
Calories 220kcal 389kcal 8%
Calcium 111mg 54mg 6%
Monounsaturated fat 4.39g 2.178g 6%
Folate 32µg 56µg 6%
Carbs 58.3g 66.27g 3%
Choline 11.4mg 2%
Protein 18.1g 16.89g 2%
Vitamin K 2.4µg 2%
Sodium 19mg 2mg 1%
Vitamin E 0.1mg 1%
Net carbs 28.5g 55.67g N/A
Sugar 1.76g N/A
Vitamin B6 0.118mg 0.119mg 0%
Tryptophan 0.271mg 0.234mg 0%
Threonine 0.716mg 0.575mg 0%
Isoleucine 0.701mg 0.694mg 0%
Leucine 1.097mg 1.284mg 0%
Lysine 0.907mg 0.701mg 0%
Methionine 0.187mg 0.312mg 0%
Phenylalanine 0.869mg 0.895mg 0%
Valine 1.086mg 0.937mg 0%
Histidine 0.312mg 0.405mg 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
Oats
Oats
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more FatsFats +89.9%
Contains more OtherOther +353.5%
Contains more CarbsCarbs +13.7%
Contains more WaterWater +204.4%
~equal in Protein ~16.89g

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
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains more Mono. FatMonounsaturated fat +101.6%
Contains less Sat. FatSaturated fat -84.3%
Contains more Poly. FatPolyunsaturated fat +503.6%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.