Cocoa vs Corn bran
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cocoa, dry powder, unsweetened is higher in more vitamins & minerals
Calories (kcal)
Cocoa 228
Corn bran 224
Protein (g)
Cocoa 19.6
Corn bran 8.36
Carbs (g)
Cocoa 57.9
Corn bran 85.6
Fat (g)
Cocoa 13.7
Corn bran 0.920
Fiber (g)
Cocoa 37.0
Corn bran 79.0
Quick answers
Which has more protein?
Cocoa, dry powder, unsweetened — 19.6g vs 8.36g per 100g.
Which has fewer calories?
Corn bran, crude — 224 vs 228 kcal per 100g.
Which is more nutrient-dense?
Cocoa, dry powder, unsweetened scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Cocoa | Corn bran | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 228 kcal | 224 kcal | +2% |
| Macronutrients | |||
| Water | 3.00 g | 4.71 g | -36% |
| Protein | 19.6 g | 8.36 g | +134% |
| Total lipid (fat) | 13.7 g | 0.920 g | +1389% |
| Carbohydrate, by difference | 57.9 g | 85.6 g | -32% |
| Fiber, total dietary | 37.0 g | 79.0 g | -53% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 8.07 g | 0.130 g | +6108% |
| Fatty acids, total monounsaturated | 4.57 g | 0.243 g | +1781% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.078 mg | 0.010 mg | +680% |
| Riboflavin (Vitamin B2) | 0.241 mg | 0.100 mg | +141% |
| Niacin (Vitamin B3) | 2.18 mg | 2.73 mg | -20% |
| Pantothenic acid (Vitamin B5) | 0.254 mg | 0.636 mg | -60% |
| Vitamin B-6 — Pyridoxine | 0.118 mg | 0.152 mg | -22% |
| Biotin (Vitamin B7) | 32.0 ug | 4.00 ug | +700% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 12.0 mg | 18.1 mg | -34% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 4.00 ug | -100% |
| Carotene, beta | 0 ug | 32.0 ug | -100% |
| Carotene, alpha | 0 ug | 21.0 ug | -100% |
| Vitamin E (alpha-tocopherol) | 0.100 mg | 0.420 mg | -76% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 128 mg | 42.0 mg | +205% |
| Iron, Fe | 13.9 mg | 2.79 mg | +397% |
| Magnesium, Mg | 499 mg | 64.0 mg | +680% |
| Phosphorus, P | 734 mg | 72.0 mg | +919% |
| Potassium, K | 1524 mg | 44.0 mg | +3364% |
| Sodium, Na | 21.0 mg | 7.00 mg | +200% |
| Zinc, Zn | 6.81 mg | 1.56 mg | +337% |
| Copper, Cu | 3.79 mg | 0.248 mg | +1427% |
| Manganese, Mn | 3.84 mg | 0.140 mg | +2641% |
| Selenium, Se | 14.3 ug | 16.5 ug | -13% |
| Other Nutrients | |||
| Energy | 952 kj | 937 kj | +2% |
| Ash | 5.80 g | 0.360 g | +1511% |
| Total Sugars | 1.75 g | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 32.0 ug | 4.00 ug | +700% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 32.0 ug | 4.00 ug | +700% |
| Betaine | — | 4.60 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 71.0 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 38.0 ug | 1355 ug | -97% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 2.50 ug | 0.300 ug | +733% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.020 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 3.69 g | 0.111 g | +3224% |
| SFA 18:0 (Stearic acid) | 4.25 g | 0.015 g | +28233% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.001 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.57 g | 0.243 g | +1781% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.440 g | 0.421 g | +5% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.440 g | 0.408 g | +8% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | 0.013 g | -100% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Tryptophan (EAA) | 0.293 g | — | |
| Threonine (EAA) | 0.776 g | — | |
| Isoleucine (EAA, BCAA) | 0.760 g | — | |
| Leucine (EAA, BCAA) | 1.19 g | — | |
| Lysine (EAA) | 0.983 g | — | |
| Methionine (EAA) | 0.202 g | — | |
| Cystine (conditionally essential) | 0.239 g | — | |
| Phenylalanine (EAA) | 0.941 g | — | |
| Tyrosine (conditionally essential) | 0.735 g | — | |
| Valine (EAA, BCAA) | 1.18 g | — | |
| Arginine (conditionally essential) | 1.11 g | — | |
| Histidine (EAA) | 0.339 g | — | |
| Alanine | 0.904 g | — | |
| Aspartic acid | 1.95 g | — | |
| Glutamic acid | 2.95 g | — | |
| Glycine (conditionally essential) | 0.879 g | — | |
| Proline (conditionally essential) | 0.838 g | — | |
| Serine | 0.846 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 230 mg | 0 mg | |
| Theobromine | 2057 mg | 0 mg | |
| Proanthocyanidin dimers | 277 mg | — | |
| Proanthocyanidin trimers | 196 mg | — | |
| Proanthocyanidin 4-6mers | 419 mg | — | |
| Proanthocyanidin 7-10mers | 925 mg | — | |
| Proanthocyanidin polymers (>10mers) | 2435 mg | — | |
| Quercetin | 10.0 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 196 mg | — | |
| (+)-Catechin | 64.8 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | — | 0.600 mg | |
| Choline from phosphatidylcholine | — | 2.20 mg | |
| Choline from phosphocholine | — | 0.300 mg | |
| Choline from sphingomyelin | — | 0.200 mg | |
| Free Choline | — | 15.0 mg | |
| Total Choline | — | 18.0 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.