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  6. Bran raw vs. Chocolate

Bran raw vs. Chocolate — In-Depth Nutrition Comparison

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A recap on differences between bran raw and chocolate

  • Bran raw has more manganese, vitamin B1, selenium, phosphorus, fiber, vitamin B5, and magnesium; however, chocolate is higher in copper and iron.
  • Bran raw covers your daily manganese needs 183% more than chocolate.
  • Chocolate contains 47 times less vitamin B1 than bran raw. Bran raw contains 1.17mg of vitamin B1, while chocolate contains 0.025mg.
  • Bran raw has less saturated fat.
  • The glycemic index of bran raw is higher.

Food varieties used in this article are Oat bran, raw and Chocolate, dark, 45- 59% cacao solids.

Infographic

Bran raw vs Chocolate 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Contains more MagnesiumMagnesium +61%
Contains more ZincZinc +54.7%
Contains more PhosphorusPhosphorus +256.3%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +296.8%
Contains more SeleniumSelenium +1406.7%
Contains more IronIron +48.2%
Contains more CopperCopper +155.1%
~equal in Calcium ~56mg
~equal in Potassium ~559mg

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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
Contains more Vitamin EVitamin E +87%
Contains more Vitamin B1Vitamin B1 +4580%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin B3Vitamin B3 +28.8%
Contains more Vitamin B5Vitamin B5 +403%
Contains more Vitamin B6Vitamin B6 +292.9%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +153.1%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Bran raw Chocolate DV% diff.
Manganese 5.63mg 1.419mg 183%
Vitamin B1 1.17mg 0.025mg 95%
Saturated fat 1.328g 18.519g 78%
Selenium 45.2µg 3µg 77%
Phosphorus 734mg 206mg 75%
Copper 0.403mg 1.028mg 69%
Fats 7.03g 31.28g 37%
Fiber 15.4g 7g 34%
Iron 5.41mg 8.02mg 33%
Protein 17.3g 4.88g 25%
Vitamin B5 1.494mg 0.297mg 24%
Magnesium 235mg 146mg 21%
Monounsaturated fat 2.376g 9.54g 18%
Calories 246kcal 546kcal 15%
Folate 52µg 13%
Vitamin B2 0.22mg 0.05mg 13%
Caffeine 0mg 43mg 11%
Polyunsaturated fat 2.766g 1.092g 11%
Zinc 3.11mg 2.01mg 10%
Vitamin B12 0µg 0.23µg 10%
Vitamin B6 0.165mg 0.042mg 9%
Choline 32.2mg 6%
Vitamin K 3.2µg 8.1µg 4%
Vitamin E 1.01mg 0.54mg 3%
Cholesterol 0mg 8mg 3%
Carbs 66.22g 61.17g 2%
Vitamin B3 0.934mg 0.725mg 1%
Sodium 4mg 24mg 1%
Net carbs 50.82g 54.17g N/A
Calcium 58mg 56mg 0%
Potassium 566mg 559mg 0%
Sugar 1.45g 47.9g N/A
Vitamin A 0µg 2µg 0%
Trans fat 0.112g N/A
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more ProteinProtein +254.5%
Contains more WaterWater +575.3%
Contains more OtherOther +70.6%
Contains more FatsFats +345%
~equal in Carbs ~61.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
Contains less Sat. FatSaturated fat -92.8%
Contains more Poly. FatPolyunsaturated fat +153.3%
Contains more Mono. FatMonounsaturated fat +301.5%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.