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  6. Cocoa solids vs. Bran raw

Cocoa solids vs. Bran raw — In-Depth Nutrition Comparison

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How are cocoa solids and bran raw different?

  • Cocoa solids are richer in copper, iron, fiber, magnesium, zinc, and potassium, while bran raw is higher in vitamin B1, manganese, and selenium.
  • Cocoa solids cover your daily need for copper 376% more than bran raw.
  • Cocoa solids contain 6 times more saturated fat than bran raw. Cocoa solids contain 8.07g of saturated fat, while bran raw contains 1.328g.
  • Bran raw has a higher glycemic index (56) than cocoa solids (24).

Cocoa, dry powder, unsweetened and Oat bran, raw types were used in this article.

Infographic

Cocoa solids vs Bran raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
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 MagnesiumMagnesium +112.3%
Contains more CalciumCalcium +120.7%
Contains more PotassiumPotassium +169.3%
Contains more IronIron +156.2%
Contains more CopperCopper +840%
Contains more ZincZinc +119%
Contains less SodiumSodium -81%
Contains more ManganeseManganese +46.7%
Contains more SeleniumSelenium +216.1%
~equal in Phosphorus ~734mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 2% 20% 56% 41% 15% 27% 0% 6.3% 24%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin B3Vitamin B3 +133.9%
Contains more Vitamin EVitamin E +910%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B5Vitamin B5 +488.2%
Contains more Vitamin B6Vitamin B6 +39.8%
Contains more Vitamin KVitamin K +28%
Contains more FolateFolate +62.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.22mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa solids Bran raw DV% diff.
Copper 3.788mg 0.403mg 376%
Iron 13.86mg 5.41mg 106%
Vitamin B1 0.078mg 1.17mg 91%
Fiber 37g 15.4g 86%
Manganese 3.837mg 5.63mg 78%
Magnesium 499mg 235mg 63%
Caffeine 230mg 0mg 58%
Selenium 14.3µg 45.2µg 56%
Zinc 6.81mg 3.11mg 34%
Saturated fat 8.07g 1.328g 31%
Potassium 1524mg 566mg 28%
Vitamin B5 0.254mg 1.494mg 25%
Polyunsaturated fat 0.44g 2.766g 16%
Fats 13.7g 7.03g 10%
Vitamin B3 2.185mg 0.934mg 8%
Calcium 128mg 58mg 7%
Vitamin E 0.1mg 1.01mg 6%
Protein 19.6g 17.3g 5%
Folate 32µg 52µg 5%
Monounsaturated fat 4.57g 2.376g 5%
Vitamin B6 0.118mg 0.165mg 4%
Choline 12mg 32.2mg 4%
Carbs 57.9g 66.22g 3%
Vitamin B2 0.241mg 0.22mg 2%
Calories 228kcal 246kcal 1%
Sodium 21mg 4mg 1%
Vitamin K 2.5µg 3.2µg 1%
Protein per 100 calories 8.6g 7g N/A
Calories per 10 g protein 116kcal 142kcal N/A
Weight per 100 calories 44g 41g N/A
Unsaturated / Saturated Fat ratio 0.62 3.9 N/A
Net carbs 20.9g 50.82g N/A
Sugar 1.75g 1.45g N/A
Phosphorus 734mg 734mg 0%
Tryptophan 0.293mg 0.335mg 0%
Threonine 0.776mg 0.502mg 0%
Isoleucine 0.76mg 0.668mg 0%
Leucine 1.189mg 1.374mg 0%
Lysine 0.983mg 0.76mg 0%
Methionine 0.202mg 0.335mg 0%
Phenylalanine 0.941mg 0.908mg 0%
Valine 1.177mg 0.964mg 0%
Histidine 0.339mg 0.41mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 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 ProteinProtein +13.3%
Contains more FatsFats +94.9%
Contains more CarbsCarbs +14.4%
Contains more WaterWater +118.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 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 +92.3%
Contains less Sat. FatSaturated fat -83.5%
Contains more Poly. FatPolyunsaturated fat +528.6%

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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.