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  6. White chocolate vs. Bran raw

White chocolate vs. Bran raw — In-Depth Nutrition Comparison

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Significant differences between white chocolate and bran raw

  • White chocolate has more vitamin B12; however, bran raw is richer in manganese, vitamin B1, phosphorus, selenium, iron, fiber, magnesium, and copper.
  • Bran raw covers your daily manganese needs 244% more than white chocolate.
  • Bran raw contains less saturated fat.
  • Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of white chocolate is 41.

Specific food types used in this comparison are Candies, white chocolate and Oat bran, raw.

Infographic

White chocolate vs Bran raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +243.1%
Contains more MagnesiumMagnesium +1858.3%
Contains more PotassiumPotassium +97.9%
Contains more IronIron +2154.2%
Contains more CopperCopper +571.7%
Contains more ZincZinc +320.3%
Contains more PhosphorusPhosphorus +317%
Contains less SodiumSodium -95.6%
Contains more ManganeseManganese +70275%
Contains more SeleniumSelenium +904.4%

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +28.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +184.4%
Contains more Vitamin B1Vitamin B1 +1757.1%
Contains more Vitamin B3Vitamin B3 +25.4%
Contains more Vitamin B5Vitamin B5 +145.7%
Contains more Vitamin B6Vitamin B6 +194.6%
Contains more FolateFolate +642.9%
~equal in Vitamin E ~1.01mg
~equal in Vitamin D ~0µg
~equal in Choline ~32.2mg

All nutrients comparison - raw data values

Nutrient White chocolate Bran raw DV% diff.
Manganese 0.008mg 5.63mg 244%
Vitamin B1 0.063mg 1.17mg 92%
Saturated fat 19.412g 1.328g 82%
Phosphorus 176mg 734mg 80%
Selenium 4.5µg 45.2µg 74%
Iron 0.24mg 5.41mg 65%
Fiber 0.2g 15.4g 61%
Magnesium 12mg 235mg 53%
Fats 32.09g 7.03g 39%
Copper 0.06mg 0.403mg 38%
Vitamin B12 0.56µg 0µg 23%
Protein 5.87g 17.3g 23%
Zinc 0.74mg 3.11mg 22%
Vitamin B5 0.608mg 1.494mg 18%
Monounsaturated fat 9.097g 2.376g 17%
Calories 539kcal 246kcal 15%
Calcium 199mg 58mg 14%
Polyunsaturated fat 1.013g 2.766g 12%
Folate 7µg 52µg 11%
Potassium 286mg 566mg 8%
Vitamin B6 0.056mg 0.165mg 8%
Cholesterol 21mg 0mg 7%
Vitamin B2 0.282mg 0.22mg 5%
Vitamin K 9.1µg 3.2µg 5%
Sodium 90mg 4mg 4%
Carbs 59.24g 66.22g 2%
Vitamin B3 0.745mg 0.934mg 1%
Vitamin A 9µg 0µg 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 59.04g 50.82g N/A
Sugar 59g 1.45g N/A
Vitamin E 0.96mg 1.01mg 0%
Choline 29.5mg 32.2mg 0%
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more FatsFats +356.5%
Contains more ProteinProtein +194.7%
Contains more CarbsCarbs +11.8%
Contains more WaterWater +403.8%
Contains more OtherOther +93.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +282.9%
Contains less Sat. FatSaturated fat -93.2%
Contains more Poly. FatPolyunsaturated fat +173.1%

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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/nutrients
  2. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.