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  6. Black pepper vs. Bran

Black pepper vs. Bran — In-Depth Nutrition Comparison

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The main differences between Black pepper and Bran

  • Bran contains less Manganese, Copper, Iron, Fiber, Calcium, Potassium, Magnesium, Vitamin B5, Vitamin B6, and Vitamin B2 than Black pepper.
  • Daily need coverage for Manganese from Black pepper is 513% higher.
  • Bran has 44 times less Calcium than Black pepper. Black pepper has 443mg of Calcium, while Bran has 10mg.

Food types used in this article are Spices, pepper, black and Oat bran, cooked.

Infographic

Black pepper vs Bran 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.
Black pepper
Black pepper
8
:
2
Bran
Bran
Contains more Calcium +4330%
Contains more Iron +1003.4%
Contains more Magnesium +327.5%
Contains more Phosphorus +32.8%
Contains more Potassium +1344.6%
Contains more Zinc +124.5%
Contains more Copper +1915.2%
Contains more Manganese +1222.9%
Contains less Sodium -95%
Contains more Selenium +57.1%
Black pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 133% 365% 123% 68% 118% 3% 33% 444% 1664% 27%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +4330%
Contains more Iron +1003.4%
Contains more Magnesium +327.5%
Contains more Phosphorus +32.8%
Contains more Potassium +1344.6%
Contains more Zinc +124.5%
Contains more Copper +1915.2%
Contains more Manganese +1222.9%
Contains less Sodium -95%
Contains more Selenium +57.1%

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.
Black pepper
Black pepper
8
:
1
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B2 +429.4%
Contains more Vitamin B3 +693.8%
Contains more Vitamin B5 +544.7%
Contains more Vitamin B6 +1064%
Contains more Folate +183.3%
Contains more Vitamin B1 +48.1%
Black pepper
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 21% 0% 0% 27% 42% 22% 84% 68% 13% 0% 410%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +429.4%
Contains more Vitamin B3 +693.8%
Contains more Vitamin B5 +544.7%
Contains more Vitamin B6 +1064%
Contains more Folate +183.3%
Contains more Vitamin B1 +48.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black pepper
Black pepper
4
:
1
Bran
Bran
Contains more Protein +223.7%
Contains more Fats +279.1%
Contains more Carbs +459%
Contains more Other +1928.6%
Contains more Water +574.2%
Black pepper
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +223.7%
Contains more Fats +279.1%
Contains more Carbs +459%
Contains more Other +1928.6%
Contains more Water +574.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black pepper
Black pepper
2
:
1
Bran
Bran
Contains more Monounsaturated Fat +154%
Contains more Polyunsaturated fat +194.4%
Contains less Saturated Fat -88.3%
Black pepper
44% 24% 32%
Saturated Fat: 1.392 g
Monounsaturated Fat: 0.739 g
Polyunsaturated fat: 0.998 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +154%
Contains more Polyunsaturated fat +194.4%
Contains less Saturated Fat -88.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black pepper Bran
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black pepper Bran Opinion
Net carbs 38.65g 8.84g Black pepper
Protein 10.39g 3.21g Black pepper
Fats 3.26g 0.86g Black pepper
Carbs 63.95g 11.44g Black pepper
Calories 251kcal 40kcal Black pepper
Fructose 0.23g Black pepper
Sugar 0.64g Bran
Fiber 25.3g 2.6g Black pepper
Calcium 443mg 10mg Black pepper
Iron 9.71mg 0.88mg Black pepper
Magnesium 171mg 40mg Black pepper
Phosphorus 158mg 119mg Black pepper
Potassium 1329mg 92mg Black pepper
Sodium 20mg 1mg Bran
Zinc 1.19mg 0.53mg Black pepper
Copper 1.33mg 0.066mg Black pepper
Manganese 12.753mg 0.964mg Black pepper
Selenium 4.9µg 7.7µg Bran
Vitamin A 547IU 0IU Black pepper
Vitamin A RAE 27µg 0µg Black pepper
Vitamin E 1.04mg Black pepper
Vitamin B1 0.108mg 0.16mg Bran
Vitamin B2 0.18mg 0.034mg Black pepper
Vitamin B3 1.143mg 0.144mg Black pepper
Vitamin B5 1.399mg 0.217mg Black pepper
Vitamin B6 0.291mg 0.025mg Black pepper
Folate 17µg 6µg Black pepper
Vitamin K 163.7µg Black pepper
Tryptophan 0.058mg 0.057mg Black pepper
Threonine 0.244mg 0.086mg Black pepper
Isoleucine 0.366mg 0.114mg Black pepper
Leucine 1.014mg 0.235mg Black pepper
Lysine 0.244mg 0.13mg Black pepper
Methionine 0.096mg 0.057mg Black pepper
Phenylalanine 0.446mg 0.155mg Black pepper
Valine 0.547mg 0.165mg Black pepper
Histidine 0.159mg 0.07mg Black pepper
Saturated Fat 1.392g 0.163g Bran
Monounsaturated Fat 0.739g 0.291g Black pepper
Polyunsaturated fat 0.998g 0.339g Black pepper
Omega-3 - ALA 0.152g Black pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black pepper Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
60%
Black pepper
6%
Bran
Minerals Daily Need Coverage Score
297%
Black pepper
33%
Bran

Comparison summary

Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.64g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 1.229g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.5)
Which food is lower in glycemic index?
Black pepper
Black pepper is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Black pepper
Black pepper is relatively richer in minerals
Which food is richer in vitamins?
Black pepper
Black pepper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.