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Oatmeal vs. Cocoa bean — In-Depth Nutrition Comparison

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How are oatmeal and cocoa bean different?

  • Cocoa bean has more copper, manganese, iron, fiber, magnesium, phosphorus, potassium, zinc, and vitamin B2 than oatmeal.
  • Daily need coverage for copper for cocoa bean is 393% higher.
  • Oatmeal has less saturated fat.

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Cocoa, dry powder, unsweetened, processed with alkali are the varieties used in this article.

Infographic

Oatmeal vs Cocoa bean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains more MagnesiumMagnesium +1730.8%
Contains more CalciumCalcium +38.8%
Contains more PotassiumPotassium +4013.1%
Contains more IronIron +160.4%
Contains more CopperCopper +5365.2%
Contains more ZincZinc +927.4%
Contains more PhosphorusPhosphorus +845.5%
Contains less SodiumSodium -61.2%
Contains more ManganeseManganese +569.7%
Contains more SeleniumSelenium +164%

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +136.4%
Contains more Vitamin B3Vitamin B3 +26%
Contains more Vitamin B5Vitamin B5 +24.8%
Contains more Vitamin B6Vitamin B6 +145.8%
Contains more FolateFolate +37.5%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin B2Vitamin B2 +114%
Contains more Vitamin KVitamin K +500%
Contains more CholineCholine +142.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more WaterWater +3012.2%
Contains more ProteinProtein +663.7%
Contains more FatsFats +863.2%
Contains more CarbsCarbs +399.6%
Contains more OtherOther +1268.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +1022.8%
~equal in Polyunsaturated fat ~0.42g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Cocoa bean
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Cocoa bean DV% diff.
Copper 0.066mg 3.607mg 393%
Manganese 0.558mg 3.737mg 138%
Iron 5.96mg 15.52mg 120%
Fiber 1.7g 29.8g 112%
Magnesium 26mg 476mg 107%
Phosphorus 77mg 728mg 93%
Potassium 61mg 2509mg 72%
Zinc 0.62mg 6.37mg 52%
Saturated fat 0.226g 7.76g 34%
Protein 2.37g 18.1g 31%
Caffeine 0mg 78mg 20%
Vitamin B2 0.215mg 0.46mg 19%
Fats 1.36g 13.1g 18%
Carbs 11.67g 58.3g 16%
Selenium 5µg 13.2µg 15%
Vitamin A 130µg 0µg 14%
Vitamin B1 0.26mg 0.11mg 13%
Vitamin B6 0.29mg 0.118mg 13%
Monounsaturated fat 0.391g 4.39g 10%
Calories 68kcal 220kcal 8%
Vitamin B3 3.025mg 2.4mg 4%
Starch 10.37g 4%
Calcium 80mg 111mg 3%
Folate 44µg 32µg 3%
Vitamin K 0.4µg 2.4µg 2%
Sodium 49mg 19mg 1%
Vitamin B5 0.317mg 0.254mg 1%
Choline 4.7mg 11.4mg 1%
Net carbs 9.97g 28.5g N/A
Sugar 0.46g 1.76g N/A
Vitamin E 0.07mg 0.1mg 0%
Trans fat 0.003g N/A
Polyunsaturated fat 0.426g 0.42g 0%
Tryptophan 0.04mg 0.271mg 0%
Threonine 0.083mg 0.716mg 0%
Isoleucine 0.105mg 0.701mg 0%
Leucine 0.2mg 1.097mg 0%
Lysine 0.135mg 0.907mg 0%
Methionine 0.04mg 0.187mg 0%
Phenylalanine 0.13mg 0.869mg 0%
Valine 0.151mg 1.086mg 0%
Histidine 0.057mg 0.312mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Cocoa bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Oatmeal
20%
Cocoa bean
Minerals Daily Need Coverage Score
45%
Oatmeal
343%
Cocoa bean

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 1.3g)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 7.534g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2.6)
Which food contains less Sodium?
Cocoa bean
Cocoa bean contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 79)
Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.