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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -81%
Contains more Iron +156.2%
Contains more Calcium +120.7%
Contains more Potassium +169.3%
Contains more Magnesium +112.3%
Contains more Copper +840%
Contains more Zinc +119%
Equal in Phosphorus - 734
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 520% 39% 135% 357% 1263% 186% 315% 3%
Contains less Sodium -81%
Contains more Iron +156.2%
Contains more Calcium +120.7%
Contains more Potassium +169.3%
Contains more Magnesium +112.3%
Contains more Copper +840%
Contains more Zinc +119%
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" chart 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 Vitamin K +28%
Contains more Folate +62.5%
Contains more Vitamin B3 +133.9%
Equal in Vitamin B2 - 0.241
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 20% 56% 41% 16% 28% 0% 7% 24%
Contains more Vitamin E +910%
Contains more Vitamin B1 +1400%
Contains more Vitamin B5 +488.2%
Contains more Vitamin B6 +39.8%
Contains more Vitamin K +28%
Contains more Folate +62.5%
Contains more Vitamin B3 +133.9%
Equal in Vitamin B2 - 0.241

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
46
Bran
16
Cocoa solids
Mineral Summary Score
122
Bran
352
Cocoa solids

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Bran
118%
Cocoa solids
Carbohydrates
66%
Bran
58%
Cocoa solids
Fats
32%
Bran
63%
Cocoa solids

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Cocoa solids
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

Nutrient Bran Cocoa solids Opinion
Calories 246 228 Bran
Protein 17.3 19.6 Cocoa solids
Fats 7.03 13.7 Cocoa solids
Vitamin C 0 0
Carbs 66.22 57.9 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 13.86 Cocoa solids
Calcium 58 128 Cocoa solids
Potassium 566 1524 Cocoa solids
Magnesium 235 499 Cocoa solids
Sugar 1.45 1.75 Bran
Fiber 15.4 37 Cocoa solids
Copper 0.403 3.788 Cocoa solids
Zinc 3.11 6.81 Cocoa solids
Starch
Phosphorus 734 734
Sodium 4 21 Bran
Vitamin A 0 0
Vitamin E 1.01 0.1 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.078 Bran
Vitamin B2 0.22 0.241 Cocoa solids
Vitamin B3 0.934 2.185 Cocoa solids
Vitamin B5 1.494 0.254 Bran
Vitamin B6 0.165 0.118 Bran
Vitamin B12 0 0
Vitamin K 3.2 2.5 Bran
Folate 52 32 Bran
Trans Fat
Saturated Fat 1.328 8.07 Bran
Monounsaturated Fat 2.376 4.57 Cocoa solids
Polyunsaturated fat 2.766 0.44 Bran
Tryptophan 0.335 0.293 Bran
Threonine 0.502 0.776 Cocoa solids
Isoleucine 0.668 0.76 Cocoa solids
Leucine 1.374 1.189 Bran
Lysine 0.76 0.983 Cocoa solids
Methionine 0.335 0.202 Bran
Phenylalanine 0.908 0.941 Cocoa solids
Valine 0.964 1.177 Cocoa solids
Histidine 0.41 0.339 Bran
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.