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  6. Egg vs. Bran raw

Egg vs. Bran raw — In-Depth Nutrition Comparison

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Important differences between Egg and Bran raw

  • Egg has more Copper, Choline, and Vitamin B12, however, Bran raw has more Manganese, Vitamin B1, Phosphorus, Fiber, Magnesium, and Iron.
  • Bran raw's daily need coverage for Manganese is 244% more.

The food varieties used in the comparison are Egg, whole, cooked, hard-boiled and Oat bran, raw.

Infographic

Egg 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.
Egg
Egg
1
:
9
Bran raw
Bran raw
Contains more Copper +396.3%
Contains more Calcium +16%
Contains more Iron +354.6%
Contains more Magnesium +2250%
Contains more Phosphorus +326.7%
Contains more Potassium +349.2%
Contains less Sodium -96.8%
Contains more Zinc +196.2%
Contains more Manganese +21553.8%
Contains more Selenium +46.8%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Copper +396.3%
Contains more Calcium +16%
Contains more Iron +354.6%
Contains more Magnesium +2250%
Contains more Phosphorus +326.7%
Contains more Potassium +349.2%
Contains less Sodium -96.8%
Contains more Zinc +196.2%
Contains more Manganese +21553.8%
Contains more Selenium +46.8%

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.
Egg
Egg
5
:
6
Bran raw
Bran raw
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +133.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +1672.7%
Contains more Vitamin B3 +1359.4%
Contains more Vitamin B6 +36.4%
Contains more Folate +18.2%
Contains more Vitamin K +966.7%
Equal in Vitamin E - 1.01
Equal in Vitamin B5 - 1.494
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
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 +133.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +1672.7%
Contains more Vitamin B3 +1359.4%
Contains more Vitamin B6 +36.4%
Contains more Folate +18.2%
Contains more Vitamin K +966.7%
Equal in Vitamin E - 1.01
Equal in Vitamin B5 - 1.494

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
:
3
Bran raw
Bran raw
Contains more Fats +50.9%
Contains more Water +1039.2%
Contains more Protein +37.5%
Contains more Carbs +5812.5%
Contains more Other +171%
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 Fats +50.9%
Contains more Water +1039.2%
Contains more Protein +37.5%
Contains more Carbs +5812.5%
Contains more Other +171%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
:
2
Bran raw
Bran raw
Contains more Monounsaturated Fat +71.6%
Contains less Saturated Fat -59.4%
Contains more Polyunsaturated fat +95.6%
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 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 +71.6%
Contains less Saturated Fat -59.4%
Contains more Polyunsaturated fat +95.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg 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 Egg Bran raw Opinion
Net carbs 1.12g 50.82g Bran raw
Protein 12.58g 17.3g Bran raw
Fats 10.61g 7.03g Egg
Carbs 1.12g 66.22g Bran raw
Calories 155kcal 246kcal Bran raw
Sugar 1.12g 1.45g Egg
Fiber 0g 15.4g Bran raw
Calcium 50mg 58mg Bran raw
Iron 1.19mg 5.41mg Bran raw
Magnesium 10mg 235mg Bran raw
Phosphorus 172mg 734mg Bran raw
Potassium 126mg 566mg Bran raw
Sodium 124mg 4mg Bran raw
Zinc 1.05mg 3.11mg Bran raw
Copper 2mg 0.403mg Egg
Manganese 0.026mg 5.63mg Bran raw
Selenium 30.8µg 45.2µg Bran raw
Vitamin A 520IU 0IU Egg
Vitamin A RAE 149µg 0µg Egg
Vitamin E 1.03mg 1.01mg Egg
Vitamin D 87IU 0IU Egg
Vitamin D 2.2µg 0µg Egg
Vitamin B1 0.066mg 1.17mg Bran raw
Vitamin B2 0.513mg 0.22mg Egg
Vitamin B3 0.064mg 0.934mg Bran raw
Vitamin B5 1.398mg 1.494mg Bran raw
Vitamin B6 0.121mg 0.165mg Bran raw
Folate 44µg 52µg Bran raw
Vitamin B12 1.11µg 0µg Egg
Vitamin K 0.3µg 3.2µg Bran raw
Tryptophan 0.153mg 0.335mg Bran raw
Threonine 0.604mg 0.502mg Egg
Isoleucine 0.686mg 0.668mg Egg
Leucine 1.075mg 1.374mg Bran raw
Lysine 0.904mg 0.76mg Egg
Methionine 0.392mg 0.335mg Egg
Phenylalanine 0.668mg 0.908mg Bran raw
Valine 0.767mg 0.964mg Bran raw
Histidine 0.298mg 0.41mg Bran raw
Cholesterol 373mg 0mg Bran raw
Saturated Fat 3.267g 1.328g Bran raw
Omega-3 - DHA 0.038g 0g Egg
Omega-3 - EPA 0.005g 0g Egg
Monounsaturated Fat 4.077g 2.376g Egg
Polyunsaturated fat 1.414g 2.766g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg 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
45%
Egg
46%
Bran raw
Minerals Daily Need Coverage Score
103%
Egg
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 56)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 120mg)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 373mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 1.939g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $1)
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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.