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  6. Oats vs. Cocoa bean

Oats vs. Cocoa bean — In-Depth Nutrition Comparison

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The main differences between oats and cocoa bean

  • Oats are richer in vitamin B1 and manganese, yet cocoa bean is richer in copper, iron, fiber, magnesium, potassium, phosphorus, and vitamin B2.
  • Daily need coverage for copper for cocoa bean is 331% higher.
  • Oats contain 7 times more vitamin B1 than cocoa bean. Oats contain 0.763mg of vitamin B1, while cocoa bean contains 0.11mg.
  • Oats contain less saturated fat.

Food types used in this article are Oats and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Oats vs Cocoa bean 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.
Oats
Oats
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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 less SodiumSodium -89.5%
Contains more ManganeseManganese +31.5%
Contains more MagnesiumMagnesium +168.9%
Contains more CalciumCalcium +105.6%
Contains more PotassiumPotassium +484.8%
Contains more IronIron +228.8%
Contains more CopperCopper +476.2%
Contains more ZincZinc +60.5%
Contains more PhosphorusPhosphorus +39.2%

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.
Oats
Oats
3
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
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 B1Vitamin B1 +593.6%
Contains more Vitamin B5Vitamin B5 +431.1%
Contains more FolateFolate +75%
Contains more Vitamin B2Vitamin B2 +230.9%
Contains more Vitamin B3Vitamin B3 +149.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.118mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oats Cocoa bean DV% diff.
Copper 0.626mg 3.607mg 331%
Iron 4.72mg 15.52mg 135%
Fiber 10.6g 29.8g 77%
Magnesium 177mg 476mg 71%
Potassium 429mg 2509mg 61%
Vitamin B1 0.763mg 0.11mg 54%
Manganese 4.916mg 3.737mg 51%
Saturated fat 1.217g 7.76g 30%
Phosphorus 523mg 728mg 29%
Vitamin B2 0.139mg 0.46mg 25%
Selenium 13.2µg 24%
Vitamin B5 1.349mg 0.254mg 22%
Zinc 3.97mg 6.37mg 22%
Caffeine 78mg 20%
Polyunsaturated fat 2.535g 0.42g 14%
Fats 6.9g 13.1g 10%
Vitamin B3 0.961mg 2.4mg 9%
Calories 389kcal 220kcal 8%
Calcium 54mg 111mg 6%
Monounsaturated fat 2.178g 4.39g 6%
Folate 56µg 32µg 6%
Carbs 66.27g 58.3g 3%
Choline 11.4mg 2%
Protein 16.89g 18.1g 2%
Vitamin K 2.4µg 2%
Sodium 2mg 19mg 1%
Vitamin E 0.1mg 1%
Net carbs 55.67g 28.5g N/A
Sugar 1.76g N/A
Vitamin B6 0.119mg 0.118mg 0%
Tryptophan 0.234mg 0.271mg 0%
Threonine 0.575mg 0.716mg 0%
Isoleucine 0.694mg 0.701mg 0%
Leucine 1.284mg 1.097mg 0%
Lysine 0.701mg 0.907mg 0%
Methionine 0.312mg 0.187mg 0%
Phenylalanine 0.895mg 0.869mg 0%
Valine 0.937mg 1.086mg 0%
Histidine 0.405mg 0.312mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 CarbsCarbs +13.7%
Contains more WaterWater +204.4%
Contains more FatsFats +89.9%
Contains more OtherOther +353.5%
~equal in Protein ~18.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 -84.3%
Contains more Poly. FatPolyunsaturated fat +503.6%
Contains more Mono. FatMonounsaturated fat +101.6%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.