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  6. Oats vs. Cocoa, dry powder, hi-fat or breakfast, plain

Oats vs. Cocoa, dry powder, hi-fat or breakfast, plain — In-Depth Nutrition Comparison

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What are the differences between oats and cocoa, dry powder, hi-fat or breakfast, plain?

  • Oats are higher in vitamin B1; however, cocoa, dry powder, hi-fat or breakfast, plain is richer in copper, iron, magnesium, fiber, potassium, phosphorus, zinc, and vitamin B2.
  • Cocoa, dry powder, hi-fat or breakfast, plain's daily need coverage for copper is 332% more.
  • Cocoa, dry powder, hi-fat or breakfast, plain contains 10 times less vitamin B1 than oats. Oats contain 0.763mg of vitamin B1, while cocoa, dry powder, hi-fat or breakfast, plain contains 0.08mg.
  • Oats have less saturated fat.

We used Oats and Cocoa, dry powder, hi-fat or breakfast, plain types in this article.

Infographic

Oats vs Cocoa, dry powder, hi-fat or breakfast, plain 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.
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 371% 37% 139% 544% 1203% 183% 325% 2.6% 0% 67%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +193.2%
Contains more CalciumCalcium +125.9%
Contains more PotassiumPotassium +266.9%
Contains more IronIron +207.2%
Contains more CopperCopper +476.7%
Contains more ZincZinc +68.8%
Contains more PhosphorusPhosphorus +44.9%

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% 1.8% 0% 20% 85% 34% 0% 44% 0% 5.8% 29% 6.5%
Contains more Vitamin B1Vitamin B1 +853.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +47.4%
Contains more Vitamin B2Vitamin B2 +166.2%
Contains more Vitamin B3Vitamin B3 +87.3%
Contains more Vitamin B6Vitamin B6 +59.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oats Cocoa, dry powder, hi-fat or breakfast, plain DV% diff.
Copper 0.626mg 3.61mg 332%
Manganese 4.916mg 214%
Iron 4.72mg 14.5mg 122%
Magnesium 177mg 519mg 81%
Fiber 10.6g 29.8g 77%
Vitamin B1 0.763mg 0.08mg 57%
Saturated fat 1.217g 12.64g 52%
Caffeine 197mg 49%
Potassium 429mg 1574mg 34%
Phosphorus 523mg 758mg 34%
Vitamin B5 1.349mg 27%
Fats 6.9g 23.71g 26%
Zinc 3.97mg 6.7mg 25%
Selenium 12.3µg 22%
Vitamin B2 0.139mg 0.37mg 18%
Monounsaturated fat 2.178g 7.38g 13%
Polyunsaturated fat 2.535g 0.769g 12%
Calcium 54mg 122mg 7%
Vitamin B6 0.119mg 0.19mg 5%
Folate 56µg 38µg 5%
Calories 389kcal 486kcal 5%
Carbs 66.27g 51.39g 5%
Vitamin B3 0.961mg 1.8mg 5%
Vitamin K 2.3µg 2%
Choline 11.9mg 2%
Sodium 2mg 20mg 1%
Vitamin E 0.09mg 1%
Protein 16.89g 16.8g 0%
Net carbs 55.67g 21.59g N/A
Sugar 1.55g N/A
Tryptophan 0.234mg 0%
Threonine 0.575mg 0%
Isoleucine 0.694mg 0%
Leucine 1.284mg 0%
Lysine 0.701mg 0%
Methionine 0.312mg 0%
Phenylalanine 0.895mg 0%
Valine 0.937mg 0%
Histidine 0.405mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
3
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
17% 24% 51% 3% 5%
Protein: 16.8 g
Fats: 23.71 g
Carbs: 51.39 g
Water: 3 g
Other: 5.1 g
Contains more CarbsCarbs +29%
Contains more WaterWater +174%
Contains more FatsFats +243.6%
Contains more OtherOther +196.5%
~equal in Protein ~16.8g

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
61% 35% 4%
Saturated fat: Sat. Fat 12.64 g
Monounsaturated fat: Mono. Fat 7.38 g
Polyunsaturated fat: Poly. Fat 0.769 g
Contains less Sat. FatSaturated fat -90.4%
Contains more Poly. FatPolyunsaturated fat +229.6%
Contains more Mono. FatMonounsaturated fat +238.8%

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

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.