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  6. Cheddar Cheese vs. Bran raw

Cheddar Cheese vs. Bran raw — In-Depth Nutrition Comparison

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Important differences between Cheddar Cheese and Bran raw

  • Cheddar Cheese has more Calcium, and Vitamin B12, however, Bran raw has more Manganese, Vitamin B1, Iron, Fiber, Magnesium, Copper, and Phosphorus.
  • Bran raw's daily need coverage for Manganese is 244% more.
  • Bran raw is lower in Saturated Fat.

The food varieties used in the comparison are Cheese, cheddar and Oat bran, raw.

Infographic

Cheddar Cheese vs Bran raw 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.
Cheddar Cheese
Cheddar Cheese
2
:
8
Bran raw
Bran raw
Contains more Calcium +1124.1%
Contains more Zinc +17%
Contains more Iron +3764.3%
Contains more Magnesium +770.4%
Contains more Phosphorus +61.3%
Contains more Potassium +644.7%
Contains less Sodium -99.4%
Contains more Copper +1243.3%
Contains more Manganese +20751.9%
Contains more Selenium +58.6%
Cheddar Cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +1124.1%
Contains more Zinc +17%
Contains more Iron +3764.3%
Contains more Magnesium +770.4%
Contains more Phosphorus +61.3%
Contains more Potassium +644.7%
Contains less Sodium -99.4%
Contains more Copper +1243.3%
Contains more Manganese +20751.9%
Contains more Selenium +58.6%

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.
Cheddar Cheese
Cheddar Cheese
4
:
7
Bran raw
Bran raw
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +94.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +42.3%
Contains more Vitamin B1 +3934.5%
Contains more Vitamin B3 +1483.1%
Contains more Vitamin B5 +264.4%
Contains more Vitamin B6 +150%
Contains more Folate +92.6%
Contains more Vitamin K +33.3%
Cheddar Cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +94.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +42.3%
Contains more Vitamin B1 +3934.5%
Contains more Vitamin B3 +1483.1%
Contains more Vitamin B5 +264.4%
Contains more Vitamin B6 +150%
Contains more Folate +92.6%
Contains more Vitamin K +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheddar Cheese
Cheddar Cheese
4
:
1
Bran raw
Bran raw
Contains more Protein +32.2%
Contains more Fats +373.8%
Contains more Water +465.2%
Contains more Other +27.9%
Contains more Carbs +2043%
Cheddar Cheese
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Bran raw
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more Protein +32.2%
Contains more Fats +373.8%
Contains more Water +465.2%
Contains more Other +27.9%
Contains more Carbs +2043%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheddar Cheese
Cheddar Cheese
1
:
2
Bran raw
Bran raw
Contains more Monounsaturated Fat +289.1%
Contains less Saturated Fat -93%
Contains more Polyunsaturated fat +94.7%
Cheddar Cheese
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains more Monounsaturated Fat +289.1%
Contains less Saturated Fat -93%
Contains more Polyunsaturated fat +94.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheddar Cheese Bran raw Opinion
Net carbs 3.09g 50.82g Bran raw
Protein 22.87g 17.3g Cheddar Cheese
Fats 33.31g 7.03g Cheddar Cheese
Carbs 3.09g 66.22g Bran raw
Calories 404kcal 246kcal Cheddar Cheese
Sugar 0.48g 1.45g Cheddar Cheese
Fiber 0g 15.4g Bran raw
Calcium 710mg 58mg Cheddar Cheese
Iron 0.14mg 5.41mg Bran raw
Magnesium 27mg 235mg Bran raw
Phosphorus 455mg 734mg Bran raw
Potassium 76mg 566mg Bran raw
Sodium 653mg 4mg Bran raw
Zinc 3.64mg 3.11mg Cheddar Cheese
Copper 0.03mg 0.403mg Bran raw
Manganese 0.027mg 5.63mg Bran raw
Selenium 28.5µg 45.2µg Bran raw
Vitamin A 1242IU 0IU Cheddar Cheese
Vitamin A RAE 330µg 0µg Cheddar Cheese
Vitamin E 0.71mg 1.01mg Bran raw
Vitamin D 24IU 0IU Cheddar Cheese
Vitamin D 0.6µg 0µg Cheddar Cheese
Vitamin B1 0.029mg 1.17mg Bran raw
Vitamin B2 0.428mg 0.22mg Cheddar Cheese
Vitamin B3 0.059mg 0.934mg Bran raw
Vitamin B5 0.41mg 1.494mg Bran raw
Vitamin B6 0.066mg 0.165mg Bran raw
Folate 27µg 52µg Bran raw
Vitamin B12 1.1µg 0µg Cheddar Cheese
Vitamin K 2.4µg 3.2µg Bran raw
Tryptophan 0.547mg 0.335mg Cheddar Cheese
Threonine 1.044mg 0.502mg Cheddar Cheese
Isoleucine 1.206mg 0.668mg Cheddar Cheese
Leucine 1.939mg 1.374mg Cheddar Cheese
Lysine 1.025mg 0.76mg Cheddar Cheese
Methionine 0.547mg 0.335mg Cheddar Cheese
Phenylalanine 1.074mg 0.908mg Cheddar Cheese
Valine 1.404mg 0.964mg Cheddar Cheese
Histidine 0.547mg 0.41mg Cheddar Cheese
Cholesterol 99mg 0mg Bran raw
Trans Fat 0.917g Bran raw
Saturated Fat 18.867g 1.328g Bran raw
Omega-3 - DHA 0.001g 0g Cheddar Cheese
Omega-3 - EPA 0.01g 0g Cheddar Cheese
Omega-3 - DPA 0.017g 0g Cheddar Cheese
Monounsaturated Fat 9.246g 2.376g Cheddar Cheese
Polyunsaturated fat 1.421g 2.766g Bran raw
Omega-6 - Eicosadienoic acid 0.007g Cheddar Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheddar Cheese Bran raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
35%
Cheddar Cheese
46%
Bran raw
Minerals Daily Need Coverage Score
79%
Cheddar Cheese
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Cheddar Cheese
Cheddar Cheese is lower in Sugar (difference - 0.97g)
Which food is lower in glycemic index?
Cheddar Cheese
Cheddar Cheese is lower in glycemic index (difference - 56)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 649mg)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 17.539g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $2)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
  2. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.