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Bread vs Bran - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Bread
Bread is lower in Saturated Fat (difference - 0.339g)
Which food contains less Sugars?
Bran
Bran contains less Sugars (difference - 4.97g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 597mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 27)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.3)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bread Bran
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bread Bran
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
27
Bread
32
Bran
Mineral Summary Score
46
Bread
84
Bran

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
1
:
7
Bran
Contains more Calcium +184.5%
Contains more Iron +32.3%
Contains more Potassium +153.8%
Contains more Magnesium +298.3%
Contains more Copper +103.5%
Contains more Zinc +111.6%
Contains more Phosphorus +290.4%
Contains less Sodium -99.3%
Contains more Calcium +184.5%
Contains more Iron +32.3%
Contains more Potassium +153.8%
Contains more Magnesium +298.3%
Contains more Copper +103.5%
Contains more Zinc +111.6%
Contains more Phosphorus +290.4%
Contains less Sodium -99.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
5
:
4
Bran
Contains more Vitamin C +∞%
Contains more Vitamin B2 +73.6%
Contains more Vitamin B3 +569.2%
Contains more Vitamin K +78.1%
Contains more Folic acid (B9) +∞%
Contains more Vitamin E +320.8%
Contains more Vitamin B1 +166.5%
Contains more Vitamin B5 +227.6%
Equal in Vitamin B6 - 0.165
Contains more Vitamin C +∞%
Contains more Vitamin B2 +73.6%
Contains more Vitamin B3 +569.2%
Contains more Vitamin K +78.1%
Contains more Folic acid (B9) +∞%
Contains more Vitamin E +320.8%
Contains more Vitamin B1 +166.5%
Contains more Vitamin B5 +227.6%
Equal in Vitamin B6 - 0.165

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
78%
Bread
104%
Bran
Carbohydrates
56%
Bread
66%
Bran
Fats
20%
Bread
32%
Bran

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bread Bran Opinion
Calories 313 246 Bread
Protein 12.96 17.3 Bran
Fats 4.27 7.03 Bran
Vitamin C 0.2 0 Bread
Carbs 55.77 66.22 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 4.09 5.41 Bran
Calcium 165 58 Bread
Potassium 223 566 Bran
Magnesium 59 235 Bran
Sugars 6.42 1.45 Bread
Fiber 4.7 15.4 Bran
Copper 0.198 0.403 Bran
Zinc 1.47 3.11 Bran
Starch
Phosphorus 188 734 Bran
Sodium 601 4 Bran
Vitamin A 0 0
Vitamin E 0.24 1.01 Bran
Vitamin D 0 0
Vitamin B1 0.439 1.17 Bran
Vitamin B2 0.382 0.22 Bread
Vitamin B3 6.25 0.934 Bread
Vitamin B5 0.456 1.494 Bran
Vitamin B6 0.153 0.165 Bran
Vitamin B12 0 0
Vitamin K 5.7 3.2 Bread
Folic acid (B9) 20 0 Bread
Trans Fat
Saturated Fat 0.989 1.328 Bread
Monounsaturated Fat 1.019 2.376 Bran
Polyunsaturated fat 1.72 2.766 Bran
Tryptophan 0.092 0.335 Bran
Threonine 0.299 0.502 Bran
Isoleucine 0.258 0.668 Bran
Leucine 0.461 1.374 Bran
Lysine 0.215 0.76 Bran
Methionine 0.105 0.335 Bran
Phenylalanine 0.315 0.908 Bran
Valine 0.31 0.964 Bran
Histidine 0.15 0.41 Bran
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.