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  6. Cocoa solids vs. Bran raw

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

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How are Cocoa solids and Bran raw different?

  • Cocoa solids are richer in Copper, Iron, Fiber, Magnesium, Zinc, and Potassium, while Bran raw is higher in Vitamin B1, Manganese, and Selenium.
  • Cocoa solids covers your daily need of Copper 376% more than Bran raw.
  • Cocoa solids contain 6 times more Saturated Fat than Bran raw. Cocoa solids contain 8.07g of Saturated Fat, while Bran raw contains 1.328g.

Cocoa, dry powder, unsweetened and Oat bran, raw types were used in this article.

Infographic

Cocoa solids 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.
Cocoa solids
Cocoa solids
6
:
3
Bran raw
Bran raw
Contains more Calcium +120.7%
Contains more Iron +156.2%
Contains more Magnesium +112.3%
Contains more Potassium +169.3%
Contains more Zinc +119%
Contains more Copper +840%
Contains less Sodium -81%
Contains more Manganese +46.7%
Contains more Selenium +216.1%
Equal in Phosphorus - 734
Cocoa solids
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 520% 357% 315% 135% 3% 186% 1263% 501% 78%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +120.7%
Contains more Iron +156.2%
Contains more Magnesium +112.3%
Contains more Potassium +169.3%
Contains more Zinc +119%
Contains more Copper +840%
Contains less Sodium -81%
Contains more Manganese +46.7%
Contains more Selenium +216.1%
Equal in Phosphorus - 734

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 solids
Cocoa solids
2
:
6
Bran raw
Bran raw
Contains more Vitamin B3 +133.9%
Contains more Vitamin E +910%
Contains more Vitamin B1 +1400%
Contains more Vitamin B5 +488.2%
Contains more Vitamin B6 +39.8%
Contains more Folate +62.5%
Contains more Vitamin K +28%
Equal in Vitamin B2 - 0.22
Cocoa solids
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% 20% 56% 41% 16% 28% 24% 0% 7%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin B3 +133.9%
Contains more Vitamin E +910%
Contains more Vitamin B1 +1400%
Contains more Vitamin B5 +488.2%
Contains more Vitamin B6 +39.8%
Contains more Folate +62.5%
Contains more Vitamin K +28%
Equal in Vitamin B2 - 0.22

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cocoa solids
Cocoa solids
3
:
2
Bran raw
Bran raw
Contains more Protein +13.3%
Contains more Fats +94.9%
Contains more Other +100%
Contains more Carbs +14.4%
Contains more Water +118.3%
Cocoa solids
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Bran raw
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 Protein +13.3%
Contains more Fats +94.9%
Contains more Other +100%
Contains more Carbs +14.4%
Contains more Water +118.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cocoa solids
Cocoa solids
1
:
2
Bran raw
Bran raw
Contains more Monounsaturated Fat +92.3%
Contains less Saturated Fat -83.5%
Contains more Polyunsaturated fat +528.6%
Cocoa solids
62% 35% 3%
Saturated Fat: 8.07 g
Monounsaturated Fat: 4.57 g
Polyunsaturated fat: 0.44 g
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains more Monounsaturated Fat +92.3%
Contains less Saturated Fat -83.5%
Contains more Polyunsaturated fat +528.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cocoa solids Bran raw Opinion
Net carbs 20.9g 50.82g Bran raw
Protein 19.6g 17.3g Cocoa solids
Fats 13.7g 7.03g Cocoa solids
Carbs 57.9g 66.22g Bran raw
Calories 228kcal 246kcal Bran raw
Sugar 1.75g 1.45g Bran raw
Fiber 37g 15.4g Cocoa solids
Calcium 128mg 58mg Cocoa solids
Iron 13.86mg 5.41mg Cocoa solids
Magnesium 499mg 235mg Cocoa solids
Phosphorus 734mg 734mg
Potassium 1524mg 566mg Cocoa solids
Sodium 21mg 4mg Bran raw
Zinc 6.81mg 3.11mg Cocoa solids
Copper 3.788mg 0.403mg Cocoa solids
Manganese 3.837mg 5.63mg Bran raw
Selenium 14.3µg 45.2µg Bran raw
Vitamin E 0.1mg 1.01mg Bran raw
Vitamin B1 0.078mg 1.17mg Bran raw
Vitamin B2 0.241mg 0.22mg Cocoa solids
Vitamin B3 2.185mg 0.934mg Cocoa solids
Vitamin B5 0.254mg 1.494mg Bran raw
Vitamin B6 0.118mg 0.165mg Bran raw
Folate 32µg 52µg Bran raw
Vitamin K 2.5µg 3.2µg Bran raw
Tryptophan 0.293mg 0.335mg Bran raw
Threonine 0.776mg 0.502mg Cocoa solids
Isoleucine 0.76mg 0.668mg Cocoa solids
Leucine 1.189mg 1.374mg Bran raw
Lysine 0.983mg 0.76mg Cocoa solids
Methionine 0.202mg 0.335mg Bran raw
Phenylalanine 0.941mg 0.908mg Cocoa solids
Valine 1.177mg 0.964mg Cocoa solids
Histidine 0.339mg 0.41mg Bran raw
Saturated Fat 8.07g 1.328g Bran raw
Monounsaturated Fat 4.57g 2.376g Cocoa solids
Polyunsaturated fat 0.44g 2.766g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Bran raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
16%
Cocoa solids
46%
Bran raw
Minerals Daily Need Coverage Score
339%
Cocoa solids
195%
Bran raw

Comparison summary

Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 6.742g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $2.4)
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.