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  6. Brunost vs. Bran

Brunost vs. Bran — In-Depth Nutrition Comparison

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A recap on differences between Brunost and Bran

  • Brunost has more Vitamin B2, Vitamin B12, Vitamin B5, Phosphorus, Calcium, Potassium, and Vitamin A RAE, however, Bran is higher in Manganese.
  • Brunost covers your daily Vitamin B2 needs 104% more than Bran.
  • Bran has less Cholesterol.

Food varieties used in this article are Cheese, gjetost and Oat bran, cooked.

Infographic

Brunost 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.
Brunost
Brunost
7
:
3
Bran
Bran
Contains more Calcium +3900%
Contains more Magnesium +75%
Contains more Phosphorus +273.1%
Contains more Potassium +1431.5%
Contains more Zinc +115.1%
Contains more Copper +21.2%
Contains more Selenium +88.3%
Contains more Iron +69.2%
Contains less Sodium -99.8%
Contains more Manganese +2310%
Brunost
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 120% 20% 50% 191% 125% 79% 32% 27% 6% 80%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +3900%
Contains more Magnesium +75%
Contains more Phosphorus +273.1%
Contains more Potassium +1431.5%
Contains more Zinc +115.1%
Contains more Copper +21.2%
Contains more Selenium +88.3%
Contains more Iron +69.2%
Contains less Sodium -99.8%
Contains more Manganese +2310%

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.
Brunost
Brunost
7
:
2
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B1 +96.9%
Contains more Vitamin B2 +3964.7%
Contains more Vitamin B3 +464.6%
Contains more Vitamin B5 +1444.2%
Contains more Vitamin B6 +984%
Contains more Vitamin B12 +∞%
Contains more Folate +20%
Brunost
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 0% 0% 0% 79% 319% 16% 202% 63% 4% 303% 0%
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 B1 +96.9%
Contains more Vitamin B2 +3964.7%
Contains more Vitamin B3 +464.6%
Contains more Vitamin B5 +1444.2%
Contains more Vitamin B6 +984%
Contains more Vitamin B12 +∞%
Contains more Folate +20%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brunost
Brunost
4
:
1
Bran
Bran
Contains more Protein +200.6%
Contains more Fats +3331.4%
Contains more Carbs +272.8%
Contains more Other +869.4%
Contains more Water +525%
Brunost
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 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 +200.6%
Contains more Fats +3331.4%
Contains more Carbs +272.8%
Contains more Other +869.4%
Contains more Water +525%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brunost
Brunost
2
:
1
Bran
Bran
Contains more Monounsaturated Fat +2607.6%
Contains more Polyunsaturated fat +176.7%
Contains less Saturated Fat -99.1%
Brunost
68% 28% 3%
Saturated Fat: 19.16 g
Monounsaturated Fat: 7.879 g
Polyunsaturated fat: 0.938 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +2607.6%
Contains more Polyunsaturated fat +176.7%
Contains less Saturated Fat -99.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brunost Bran Opinion
Net carbs 42.65g 8.84g Brunost
Protein 9.65g 3.21g Brunost
Fats 29.51g 0.86g Brunost
Carbs 42.65g 11.44g Brunost
Calories 466kcal 40kcal Brunost
Fiber 0g 2.6g Bran
Calcium 400mg 10mg Brunost
Iron 0.52mg 0.88mg Bran
Magnesium 70mg 40mg Brunost
Phosphorus 444mg 119mg Brunost
Potassium 1409mg 92mg Brunost
Sodium 600mg 1mg Bran
Zinc 1.14mg 0.53mg Brunost
Copper 0.08mg 0.066mg Brunost
Manganese 0.04mg 0.964mg Bran
Selenium 14.5µg 7.7µg Brunost
Vitamin A 1113IU 0IU Brunost
Vitamin A RAE 334µg 0µg Brunost
Vitamin B1 0.315mg 0.16mg Brunost
Vitamin B2 1.382mg 0.034mg Brunost
Vitamin B3 0.813mg 0.144mg Brunost
Vitamin B5 3.351mg 0.217mg Brunost
Vitamin B6 0.271mg 0.025mg Brunost
Folate 5µg 6µg Bran
Vitamin B12 2.42µg 0µg Brunost
Tryptophan 0.135mg 0.057mg Brunost
Threonine 0.393mg 0.086mg Brunost
Isoleucine 0.519mg 0.114mg Brunost
Leucine 0.992mg 0.235mg Brunost
Lysine 0.814mg 0.13mg Brunost
Methionine 0.318mg 0.057mg Brunost
Phenylalanine 0.54mg 0.155mg Brunost
Valine 0.765mg 0.165mg Brunost
Histidine 0.293mg 0.07mg Brunost
Cholesterol 94mg 0mg Bran
Saturated Fat 19.16g 0.163g Bran
Monounsaturated Fat 7.879g 0.291g Brunost
Polyunsaturated fat 0.938g 0.339g Brunost

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brunost 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
87%
Brunost
6%
Bran
Minerals Daily Need Coverage Score
72%
Brunost
33%
Bran

Comparison summary

Which food is richer in minerals?
Brunost
Brunost is relatively richer in minerals
Which food is lower in glycemic index?
Brunost
Brunost is lower in glycemic index (difference - 29)
Which food is richer in vitamins?
Brunost
Brunost is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 599mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 94mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 18.997g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $3)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.