Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Bran raw
  5. Compare
  6. Bran raw vs. Cocoa solids

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

Compare

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, zinc, and potassium.
  • 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

Bran raw vs Cocoa solids 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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
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%
~equal in Phosphorus ~734mg

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% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.241mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Cocoa solids 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%

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
20% 14% 58% 3% 6%
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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
62% 35% 3%
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%

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