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Bran vs. Cocoa solids — In-Depth Nutrition Comparison

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How are Bran and Cocoa solids different?

  • Bran is richer in Vitamin B1, Manganese, and Selenium, while Cocoa solids are higher in Copper, Iron, Fiber, Magnesium, Zinc, and Potassium.
  • Cocoa solids covers your daily need of Copper 376% more than Bran.
  • Bran contains 15 times more Vitamin B1 than Cocoa solids. Bran contains 1.17mg of Vitamin B1, while Cocoa solids contain 0.078mg.
  • Bran is lower in Saturated Fat.

Oat bran, raw and Cocoa, dry powder, unsweetened types were used in this article.

Infographic

Bran 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.
Contains less Sodium -81%
Contains more Manganese +46.7%
Contains more Selenium +216.1%
Contains more Calcium +120.7%
Contains more Iron +156.2%
Contains more Magnesium +112.3%
Contains more Potassium +169.3%
Contains more Zinc +119%
Contains more Copper +840%
Equal in Phosphorus - 734
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 520% 357% 315% 135% 3% 186% 1263% 501% 78%
Contains less Sodium -81%
Contains more Manganese +46.7%
Contains more Selenium +216.1%
Contains more Calcium +120.7%
Contains more Iron +156.2%
Contains more Magnesium +112.3%
Contains more Potassium +169.3%
Contains more Zinc +119%
Contains more Copper +840%
Equal in Phosphorus - 734

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.
Bran
6
:
Contains more Vitamin E +910%
Contains more Vitamin B1 +1400%
Contains more Vitamin B5 +488.2%
Contains more Vitamin B6 +39.8%
Contains more Folate +62.5%
Contains more Vitamin K +28%
Contains more Vitamin B3 +133.9%
Equal in Vitamin B2 - 0.241
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 20% 56% 41% 16% 28% 24% 0% 7%
Contains more Vitamin E +910%
Contains more Vitamin B1 +1400%
Contains more Vitamin B5 +488.2%
Contains more Vitamin B6 +39.8%
Contains more Folate +62.5%
Contains more Vitamin K +28%
Contains more Vitamin B3 +133.9%
Equal in Vitamin B2 - 0.241

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +14.4%
Contains more Water +118.3%
Contains more Protein +13.3%
Contains more Fats +94.9%
Contains more Other +100%
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 Carbs +14.4%
Contains more Water +118.3%
Contains more Protein +13.3%
Contains more Fats +94.9%
Contains more Other +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -83.5%
Contains more Polyunsaturated fat +528.6%
Contains more Monounsaturated Fat +92.3%
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
62% 35% 3%
Saturated Fat: 8.07 g
Monounsaturated Fat: 4.57 g
Polyunsaturated fat: 0.44 g
Contains less Saturated Fat -83.5%
Contains more Polyunsaturated fat +528.6%
Contains more Monounsaturated 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.
Bran Cocoa solids
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran Cocoa solids Opinion
Net carbs 50.82g 20.9g Bran
Protein 17.3g 19.6g Cocoa solids
Fats 7.03g 13.7g Cocoa solids
Carbs 66.22g 57.9g Bran
Calories 246kcal 228kcal Bran
Sugar 1.45g 1.75g Bran
Fiber 15.4g 37g Cocoa solids
Calcium 58mg 128mg Cocoa solids
Iron 5.41mg 13.86mg Cocoa solids
Magnesium 235mg 499mg Cocoa solids
Phosphorus 734mg 734mg
Potassium 566mg 1524mg Cocoa solids
Sodium 4mg 21mg Bran
Zinc 3.11mg 6.81mg Cocoa solids
Copper 0.403mg 3.788mg Cocoa solids
Manganese 5.63mg 3.837mg Bran
Selenium 45.2µg 14.3µg Bran
Vitamin E 1.01mg 0.1mg Bran
Vitamin B1 1.17mg 0.078mg Bran
Vitamin B2 0.22mg 0.241mg Cocoa solids
Vitamin B3 0.934mg 2.185mg Cocoa solids
Vitamin B5 1.494mg 0.254mg Bran
Vitamin B6 0.165mg 0.118mg Bran
Folate 52µg 32µg Bran
Vitamin K 3.2µg 2.5µg Bran
Tryptophan 0.335mg 0.293mg Bran
Threonine 0.502mg 0.776mg Cocoa solids
Isoleucine 0.668mg 0.76mg Cocoa solids
Leucine 1.374mg 1.189mg Bran
Lysine 0.76mg 0.983mg Cocoa solids
Methionine 0.335mg 0.202mg Bran
Phenylalanine 0.908mg 0.941mg Cocoa solids
Valine 0.964mg 1.177mg Cocoa solids
Histidine 0.41mg 0.339mg Bran
Saturated Fat 1.328g 8.07g Bran
Monounsaturated Fat 2.376g 4.57g Cocoa solids
Polyunsaturated fat 2.766g 0.44g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Cocoa solids
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
46%
Bran
16%
Cocoa solids
Minerals Daily Need Coverage Score
195%
Bran
339%
Cocoa solids

Comparison summary

Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 6.742g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.4)
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - 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.