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  6. Cocoa solids vs. Bran

Cocoa solids vs. Bran — In-Depth Nutrition Comparison

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How are cocoa solids and bran different?

  • Cocoa solids have more copper, iron, fiber, manganese, magnesium, phosphorus, zinc, potassium, and vitamin B2 than bran.
  • Daily need coverage for copper for cocoa solids is 414% higher.
  • Cocoa solids contain 50 times more saturated fat than bran. While cocoa solids contain 8.07g of saturated fat, bran contains only 0.163g.
  • Cocoa solids have a lower glycemic index (24) than bran (56).

Cocoa, dry powder, unsweetened and Oat bran, cooked are the varieties used in this article.

Infographic

Cocoa solids vs Bran infographic
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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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Bran
Bran
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more MagnesiumMagnesium +1147.5%
Contains more CalciumCalcium +1180%
Contains more PotassiumPotassium +1556.5%
Contains more IronIron +1475%
Contains more CopperCopper +5639.4%
Contains more ZincZinc +1184.9%
Contains more PhosphorusPhosphorus +516.8%
Contains more ManganeseManganese +298%
Contains more SeleniumSelenium +85.7%
Contains less SodiumSodium -95.2%

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% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Bran
Bran
1
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% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +608.8%
Contains more Vitamin B3Vitamin B3 +1417.4%
Contains more Vitamin B5Vitamin B5 +17.1%
Contains more Vitamin B6Vitamin B6 +372%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +433.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +105.1%
~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 solids Bran DV% diff.
Copper 3.788mg 0.066mg 414%
Iron 13.86mg 0.88mg 162%
Fiber 37g 2.6g 138%
Manganese 3.837mg 0.964mg 125%
Magnesium 499mg 40mg 109%
Phosphorus 734mg 119mg 88%
Caffeine 230mg 58%
Zinc 6.81mg 0.53mg 57%
Potassium 1524mg 92mg 42%
Saturated fat 8.07g 0.163g 36%
Protein 19.6g 3.21g 33%
Fats 13.7g 0.86g 20%
Vitamin B2 0.241mg 0.034mg 16%
Carbs 57.9g 11.44g 15%
Vitamin B3 2.185mg 0.144mg 13%
Calcium 128mg 10mg 12%
Selenium 14.3µg 7.7µg 12%
Monounsaturated fat 4.57g 0.291g 11%
Calories 228kcal 40kcal 9%
Vitamin B1 0.078mg 0.16mg 7%
Vitamin B6 0.118mg 0.025mg 7%
Folate 32µg 6µg 7%
Vitamin K 2.5µg 2%
Choline 12mg 2%
Polyunsaturated fat 0.44g 0.339g 1%
Vitamin E 0.1mg 1%
Vitamin B5 0.254mg 0.217mg 1%
Sodium 21mg 1mg 1%
Net carbs 20.9g 8.84g N/A
Sugar 1.75g N/A
Tryptophan 0.293mg 0.057mg 0%
Threonine 0.776mg 0.086mg 0%
Isoleucine 0.76mg 0.114mg 0%
Leucine 1.189mg 0.235mg 0%
Lysine 0.983mg 0.13mg 0%
Methionine 0.202mg 0.057mg 0%
Phenylalanine 0.941mg 0.155mg 0%
Valine 1.177mg 0.165mg 0%
Histidine 0.339mg 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +510.6%
Contains more FatsFats +1493%
Contains more CarbsCarbs +406.1%
Contains more OtherOther +1083.7%
Contains more WaterWater +2700%

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated fat +1470.4%
Contains more Poly. FatPolyunsaturated fat +29.8%
Contains less Sat. FatSaturated fat -98%

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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 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/168873/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.