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

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.

Oats

Cocoa solids

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%
Contains more SeleniumSelenium	+∞%

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.

Oats

Cocoa solids

Contains more Vitamin B1Vitamin B1	+878.2%
Contains more Vitamin B5Vitamin B5	+431.1%
Contains more FolateFolate	+75%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+73.4%
Contains more Vitamin B3Vitamin B3	+127.4%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B6 ~0.118mg

~equal in Vitamin B12 ~0µg

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%
Calories	389kcal	228kcal	8%
Vitamin B2	0.139mg	0.241mg	8%
Vitamin B3	0.961mg	2.185mg	8%
Calcium	54mg	128mg	7%
Folate	56µg	32µg	6%
Monounsaturated fat	2.178g	4.57g	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%
Protein per 100 calories	4.3g	8.6g	N/A
Calories per 10 g protein	230kcal	116kcal	N/A
Weight per 100 calories	26g	44g	N/A
Unsaturated / Saturated Fat ratio	3.9	0.62	N/A
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%