Bran raw vs. Cocoa solids — In-Depth Nutrition Comparison
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How are bran raw and cocoa solids different?
- Bran raw is richer in vitamin B1, manganese, and selenium, while cocoa solids are higher in copper, iron, fiber, magnesium, caffeine, and zinc.
- Cocoa solids cover your daily need for copper, 376% more than bran raw.
- Bran raw contains 15 times more vitamin B1 than cocoa solids. Bran raw contains 1.17mg of vitamin B1, while cocoa solids contain 0.078mg.
- Bran raw is lower in saturated fat.
- Bran raw has a higher glycemic index (56) than cocoa solids (24).
Oat bran, raw and Cocoa, dry powder, unsweetened types were used in this article.
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.
| Contains less SodiumSodium | -81% |
| Contains more ManganeseManganese | +46.7% |
| Contains more SeleniumSelenium | +216.1% |
| Contains more MagnesiumMagnesium | +112.3% |
| Contains more CalciumCalcium | +120.7% |
| Contains more PotassiumPotassium | +169.3% |
| Contains more IronIron | +156.2% |
| Contains more CopperCopper | +840% |
| Contains more ZincZinc | +119% |
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.
| Contains more Vitamin EVitamin E | +910% |
| Contains more Vitamin B1Vitamin B1 | +1400% |
| Contains more Vitamin B5Vitamin B5 | +488.2% |
| Contains more Vitamin B6Vitamin B6 | +39.8% |
| Contains more Vitamin KVitamin K | +28% |
| Contains more FolateFolate | +62.5% |
| Contains more CholineCholine | +168.3% |
| Contains more Vitamin B3Vitamin B3 | +133.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.3 g
Fats:
7.03 g
Carbs:
66.22 g
Water:
6.55 g
Other:
2.9 g
Protein:
19.6 g
Fats:
13.7 g
Carbs:
57.9 g
Water:
3 g
Other:
5.8 g
| Contains more CarbsCarbs | +14.4% |
| Contains more WaterWater | +118.3% |
| Contains more ProteinProtein | +13.3% |
| Contains more FatsFats | +94.9% |
| Contains more OtherOther | +100% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.328 g
Monounsaturated fat:
Mono. Fat
2.376 g
Polyunsaturated fat:
Poly. Fat
2.766 g
Saturated fat:
Sat. Fat
8.07 g
Monounsaturated fat:
Mono. Fat
4.57 g
Polyunsaturated fat:
Poly. Fat
0.44 g
| Contains less Sat. FatSaturated fat | -83.5% |
| Contains more Poly. FatPolyunsaturated fat | +528.6% |
| Contains more Mono. FatMonounsaturated fat | +92.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.403mg | 3.788mg | 376% |
| Iron | 5.41mg | 13.86mg | 106% |
| Vitamin B1 | 1.17mg | 0.078mg | 91% |
| Fiber | 15.4g | 37g | 86% |
| Manganese | 5.63mg | 3.837mg | 78% |
| Magnesium | 235mg | 499mg | 63% |
| Caffeine | 0mg | 230mg | 58% |
| Selenium | 45.2µg | 14.3µg | 56% |
| Zinc | 3.11mg | 6.81mg | 34% |
| Saturated fat | 1.328g | 8.07g | 31% |
| Potassium | 566mg | 1524mg | 28% |
| Vitamin B5 | 1.494mg | 0.254mg | 25% |
| Polyunsaturated fat | 2.766g | 0.44g | 16% |
| Fats | 7.03g | 13.7g | 10% |
| Vitamin B3 | 0.934mg | 2.185mg | 8% |
| Calcium | 58mg | 128mg | 7% |
| Vitamin E | 1.01mg | 0.1mg | 6% |
| Monounsaturated fat | 2.376g | 4.57g | 5% |
| Folate | 52µg | 32µg | 5% |
| Protein | 17.3g | 19.6g | 5% |
| Choline | 32.2mg | 12mg | 4% |
| Vitamin B6 | 0.165mg | 0.118mg | 4% |
| Carbs | 66.22g | 57.9g | 3% |
| Vitamin B2 | 0.22mg | 0.241mg | 2% |
| Vitamin K | 3.2µg | 2.5µg | 1% |
| Sodium | 4mg | 21mg | 1% |
| Calories | 246kcal | 228kcal | 1% |
| Net carbs | 50.82g | 20.9g | N/A |
| Sugar | 1.45g | 1.75g | N/A |
| Phosphorus | 734mg | 734mg | 0% |
| Tryptophan | 0.335mg | 0.293mg | 0% |
| Threonine | 0.502mg | 0.776mg | 0% |
| Isoleucine | 0.668mg | 0.76mg | 0% |
| Leucine | 1.374mg | 1.189mg | 0% |
| Lysine | 0.76mg | 0.983mg | 0% |
| Methionine | 0.335mg | 0.202mg | 0% |
| Phenylalanine | 0.908mg | 0.941mg | 0% |
| Valine | 0.964mg | 1.177mg | 0% |
| Histidine | 0.41mg | 0.339mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
44%
15%
Minerals Daily Need Coverage Score
195%
339%
Comparison summary
Which food is richer in minerals?
Cocoa solids is relatively richer in minerals
Which food is lower in glycemic index?
Cocoa solids is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Bran raw is lower in Saturated fat (difference - 6.742g)
Which food is cheaper?
Bran raw is cheaper (difference - $2.4)
Which food is richer in vitamins?
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)