Oats vs. Cocoa solids — In-Depth Nutrition Comparison
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Summary of differences between oats and cocoa solids
- Oats have more vitamin B1 and manganese; however, cocoa solids are higher in copper, iron, fiber, magnesium, potassium, phosphorus, and zinc.
- Cocoa solids cover your daily need for copper, 351% more than oats.
- Oats have 10 times more vitamin B1 than cocoa solids. While oats have 0.763mg of vitamin B1, cocoa solids have only 0.078mg.
- Oats have less saturated fat.
- The glycemic index of oats is higher.
These are the specific foods used in this comparison Oats and Cocoa, dry powder, unsweetened.
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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.
| Contains less SodiumSodium | -90.5% |
| Contains more ManganeseManganese | +28.1% |
| Contains more MagnesiumMagnesium | +181.9% |
| Contains more CalciumCalcium | +137% |
| Contains more PotassiumPotassium | +255.2% |
| Contains more IronIron | +193.6% |
| Contains more CopperCopper | +505.1% |
| Contains more ZincZinc | +71.5% |
| Contains more PhosphorusPhosphorus | +40.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +878.2% |
| Contains more Vitamin B5Vitamin B5 | +431.1% |
| Contains more FolateFolate | +75% |
| Contains more Vitamin B2Vitamin B2 | +73.4% |
| Contains more Vitamin B3Vitamin B3 | +127.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
Protein:
19.6 g
Fats:
13.7 g
Carbs:
57.9 g
Water:
3 g
Other:
5.8 g
| Contains more CarbsCarbs | +14.5% |
| Contains more WaterWater | +174% |
| Contains more ProteinProtein | +16% |
| Contains more FatsFats | +98.6% |
| Contains more OtherOther | +237.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.217 g
Monounsaturated fat:
Mono. Fat
2.178 g
Polyunsaturated fat:
Poly. Fat
2.535 g
Saturated fat:
Sat. Fat
8.07 g
Monounsaturated fat:
Mono. Fat
4.57 g
Polyunsaturated fat:
Poly. Fat
0.44 g
| Contains less Sat. FatSaturated fat | -84.9% |
| Contains more Poly. FatPolyunsaturated fat | +476.1% |
| Contains more Mono. FatMonounsaturated fat | +109.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.626mg | 3.788mg | 351% |
| Iron | 4.72mg | 13.86mg | 114% |
| Fiber | 10.6g | 37g | 106% |
| Magnesium | 177mg | 499mg | 77% |
| Caffeine | 230mg | 58% | |
| Vitamin B1 | 0.763mg | 0.078mg | 57% |
| Manganese | 4.916mg | 3.837mg | 47% |
| Potassium | 429mg | 1524mg | 32% |
| Saturated fat | 1.217g | 8.07g | 31% |
| Phosphorus | 523mg | 734mg | 30% |
| Zinc | 3.97mg | 6.81mg | 26% |
| Selenium | 14.3µg | 26% | |
| Vitamin B5 | 1.349mg | 0.254mg | 22% |
| Polyunsaturated fat | 2.535g | 0.44g | 14% |
| Fats | 6.9g | 13.7g | 10% |
| Vitamin B3 | 0.961mg | 2.185mg | 8% |
| Calories | 389kcal | 228kcal | 8% |
| Vitamin B2 | 0.139mg | 0.241mg | 8% |
| Calcium | 54mg | 128mg | 7% |
| Monounsaturated fat | 2.178g | 4.57g | 6% |
| Folate | 56µg | 32µg | 6% |
| Protein | 16.89g | 19.6g | 5% |
| Carbs | 66.27g | 57.9g | 3% |
| Vitamin K | 2.5µg | 2% | |
| Choline | 12mg | 2% | |
| Sodium | 2mg | 21mg | 1% |
| Vitamin E | 0.1mg | 1% | |
| Net carbs | 55.67g | 20.9g | N/A |
| Sugar | 1.75g | N/A | |
| Vitamin B6 | 0.119mg | 0.118mg | 0% |
| Tryptophan | 0.234mg | 0.293mg | 0% |
| Threonine | 0.575mg | 0.776mg | 0% |
| Isoleucine | 0.694mg | 0.76mg | 0% |
| Leucine | 1.284mg | 1.189mg | 0% |
| Lysine | 0.701mg | 0.983mg | 0% |
| Methionine | 0.312mg | 0.202mg | 0% |
| Phenylalanine | 0.895mg | 0.941mg | 0% |
| Valine | 0.937mg | 1.177mg | 0% |
| Histidine | 0.405mg | 0.339mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
30%
15%
Minerals Daily Need Coverage Score
154%
339%
Comparison summary
Which food is lower in Sugar?
Oats is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Oats contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Oats is lower in Saturated fat (difference - 6.853g)
Which food is cheaper?
Oats is cheaper (difference - $1.8)
Which food is lower in glycemic index?
Cocoa solids is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Cocoa solids is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.