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. White chocolate

Bran raw vs. White chocolate — In-Depth Nutrition Comparison

Compare

Significant differences between bran raw and white chocolate

  • Bran raw has more manganese, vitamin B1, phosphorus, selenium, iron, fiber, magnesium, and copper; however, white chocolate is richer in vitamin B12.
  • Bran raw covers your daily manganese needs 244% more than white chocolate.
  • White chocolate has 77 times less fiber than bran raw. Bran raw has 15.4g of fiber, while white chocolate has 0.2g.
  • Bran raw contains less saturated fat.
  • Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of white chocolate is 41.

Specific food types used in this comparison are Oat bran, raw and Candies, white chocolate.

Infographic

Bran raw vs White 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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +1858.3%
Contains more PotassiumPotassium +97.9%
Contains more IronIron +2154.2%
Contains more CopperCopper +571.7%
Contains more ZincZinc +320.3%
Contains more PhosphorusPhosphorus +317%
Contains less SodiumSodium -95.6%
Contains more ManganeseManganese +70275%
Contains more SeleniumSelenium +904.4%
Contains more CalciumCalcium +243.1%

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin B1Vitamin B1 +1757.1%
Contains more Vitamin B3Vitamin B3 +25.4%
Contains more Vitamin B5Vitamin B5 +145.7%
Contains more Vitamin B6Vitamin B6 +194.6%
Contains more FolateFolate +642.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +28.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +184.4%
~equal in Vitamin E ~0.96mg
~equal in Vitamin D ~0µg
~equal in Choline ~29.5mg

All nutrients comparison - raw data values

Nutrient Bran raw White chocolate DV% diff.
Manganese 5.63mg 0.008mg 244%
Vitamin B1 1.17mg 0.063mg 92%
Saturated fat 1.328g 19.412g 82%
Phosphorus 734mg 176mg 80%
Selenium 45.2µg 4.5µg 74%
Iron 5.41mg 0.24mg 65%
Fiber 15.4g 0.2g 61%
Magnesium 235mg 12mg 53%
Fats 7.03g 32.09g 39%
Copper 0.403mg 0.06mg 38%
Vitamin B12 0µg 0.56µg 23%
Protein 17.3g 5.87g 23%
Zinc 3.11mg 0.74mg 22%
Vitamin B5 1.494mg 0.608mg 18%
Monounsaturated fat 2.376g 9.097g 17%
Calories 246kcal 539kcal 15%
Calcium 58mg 199mg 14%
Polyunsaturated fat 2.766g 1.013g 12%
Folate 52µg 7µg 11%
Potassium 566mg 286mg 8%
Vitamin B6 0.165mg 0.056mg 8%
Cholesterol 0mg 21mg 7%
Vitamin B2 0.22mg 0.282mg 5%
Vitamin K 3.2µg 9.1µg 5%
Sodium 4mg 90mg 4%
Carbs 66.22g 59.24g 2%
Vitamin B3 0.934mg 0.745mg 1%
Vitamin A 0µg 9µg 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 50.82g 59.04g N/A
Sugar 1.45g 59g N/A
Vitamin E 1.01mg 0.96mg 0%
Choline 32.2mg 29.5mg 0%
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%

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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more ProteinProtein +194.7%
Contains more CarbsCarbs +11.8%
Contains more WaterWater +403.8%
Contains more OtherOther +93.3%
Contains more FatsFats +356.5%

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
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -93.2%
Contains more Poly. FatPolyunsaturated fat +173.1%
Contains more Mono. FatMonounsaturated fat +282.9%

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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.