Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Cocoa solids vs Bran - In-Depth Nutrition Comparison

Compare

How are Cocoa solids and Bran different?

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

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

Infographic

Cocoa solids vs Bran 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Equal in Phosphorus - 734
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 520% 357% 315% 135% 3% 186% 1263%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Bran
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
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%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cocoa solids Bran
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 Opinion
Net carbs 20.9g 50.82g Bran
Protein 19.6g 17.3g Cocoa solids
Fats 13.7g 7.03g Cocoa solids
Carbs 57.9g 66.22g Bran
Calories 228kcal 246kcal Bran
Starch g g
Fructose g g
Sugar 1.75g 1.45g Bran
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
Zinc 6.81mg 3.11mg Cocoa solids
Copper 3.788mg 0.403mg Cocoa solids
Vitamin A 0IU 0IU
Vitamin E 0.1mg 1.01mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.078mg 1.17mg Bran
Vitamin B2 0.241mg 0.22mg Cocoa solids
Vitamin B3 2.185mg 0.934mg Cocoa solids
Vitamin B5 0.254mg 1.494mg Bran
Vitamin B6 0.118mg 0.165mg Bran
Folate 32µg 52µg Bran
Vitamin B12 0µg 0µg
Vitamin K 2.5µg 3.2µg Bran
Tryptophan 0.293mg 0.335mg Bran
Threonine 0.776mg 0.502mg Cocoa solids
Isoleucine 0.76mg 0.668mg Cocoa solids
Leucine 1.189mg 1.374mg Bran
Lysine 0.983mg 0.76mg Cocoa solids
Methionine 0.202mg 0.335mg Bran
Phenylalanine 0.941mg 0.908mg Cocoa solids
Valine 1.177mg 0.964mg Cocoa solids
Histidine 0.339mg 0.41mg Bran
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 8.07g 1.328g Bran
Monounsaturated Fat 4.57g 2.376g Cocoa solids
Polyunsaturated fat 0.44g 2.766g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Cocoa solids
46
Bran
Mineral Summary Score
352
Cocoa solids
122
Bran

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
118%
Cocoa solids
104%
Bran
Carbohydrates
58%
Cocoa solids
66%
Bran
Fats
63%
Cocoa solids
32%
Bran

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

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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 - 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.