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Egg vs. Bran — In-Depth Nutrition Comparison

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Summary of differences between Egg and Bran

  • Egg has more Copper, Vitamin B12, Selenium, Vitamin B2, Vitamin B5, Vitamin A RAE, and Vitamin D, however, Bran is higher in Manganese.
  • Egg covers your daily need of Copper 215% more than Bran.

These are the specific foods used in this comparison Egg, whole, cooked, hard-boiled and Oat bran, cooked.

Infographic

Egg 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.
Egg
Egg
7
:
3
Bran
Bran
Contains more Calcium +400%
Contains more Iron +35.2%
Contains more Phosphorus +44.5%
Contains more Potassium +37%
Contains more Zinc +98.1%
Contains more Copper +2930.3%
Contains more Selenium +300%
Contains more Magnesium +300%
Contains less Sodium -99.2%
Contains more Manganese +3607.7%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +400%
Contains more Iron +35.2%
Contains more Phosphorus +44.5%
Contains more Potassium +37%
Contains more Zinc +98.1%
Contains more Copper +2930.3%
Contains more Selenium +300%
Contains more Magnesium +300%
Contains less Sodium -99.2%
Contains more Manganese +3607.7%

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
9
:
2
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1408.8%
Contains more Vitamin B5 +544.2%
Contains more Vitamin B6 +384%
Contains more Folate +633.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +142.4%
Contains more Vitamin B3 +125%
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
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 D +∞%
Contains more Vitamin B2 +1408.8%
Contains more Vitamin B5 +544.2%
Contains more Vitamin B6 +384%
Contains more Folate +633.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +142.4%
Contains more Vitamin B3 +125%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
:
2
Bran
Bran
Contains more Protein +291.9%
Contains more Fats +1133.7%
Contains more Other +118.4%
Contains more Carbs +921.4%
Contains more Water +12.6%
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
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 +291.9%
Contains more Fats +1133.7%
Contains more Other +118.4%
Contains more Carbs +921.4%
Contains more Water +12.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
:
1
Bran
Bran
Contains more Monounsaturated Fat +1301%
Contains more Polyunsaturated fat +317.1%
Contains less Saturated Fat -95%
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +1301%
Contains more Polyunsaturated fat +317.1%
Contains less Saturated Fat -95%

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
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Egg Bran Opinion
Net carbs 1.12g 8.84g Bran
Protein 12.58g 3.21g Egg
Fats 10.61g 0.86g Egg
Carbs 1.12g 11.44g Bran
Calories 155kcal 40kcal Egg
Sugar 1.12g Bran
Fiber 0g 2.6g Bran
Calcium 50mg 10mg Egg
Iron 1.19mg 0.88mg Egg
Magnesium 10mg 40mg Bran
Phosphorus 172mg 119mg Egg
Potassium 126mg 92mg Egg
Sodium 124mg 1mg Bran
Zinc 1.05mg 0.53mg Egg
Copper 2mg 0.066mg Egg
Manganese 0.026mg 0.964mg Bran
Selenium 30.8µg 7.7µg Egg
Vitamin A 520IU 0IU Egg
Vitamin A RAE 149µg 0µg Egg
Vitamin E 1.03mg Egg
Vitamin D 87IU 0IU Egg
Vitamin D 2.2µg 0µg Egg
Vitamin B1 0.066mg 0.16mg Bran
Vitamin B2 0.513mg 0.034mg Egg
Vitamin B3 0.064mg 0.144mg Bran
Vitamin B5 1.398mg 0.217mg Egg
Vitamin B6 0.121mg 0.025mg Egg
Folate 44µg 6µg Egg
Vitamin B12 1.11µg 0µg Egg
Vitamin K 0.3µg Egg
Tryptophan 0.153mg 0.057mg Egg
Threonine 0.604mg 0.086mg Egg
Isoleucine 0.686mg 0.114mg Egg
Leucine 1.075mg 0.235mg Egg
Lysine 0.904mg 0.13mg Egg
Methionine 0.392mg 0.057mg Egg
Phenylalanine 0.668mg 0.155mg Egg
Valine 0.767mg 0.165mg Egg
Histidine 0.298mg 0.07mg Egg
Cholesterol 373mg 0mg Bran
Saturated Fat 3.267g 0.163g Bran
Omega-3 - DHA 0.038g Egg
Omega-3 - EPA 0.005g Egg
Monounsaturated Fat 4.077g 0.291g Egg
Polyunsaturated fat 1.414g 0.339g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg 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
45%
Egg
6%
Bran
Minerals Daily Need Coverage Score
103%
Egg
33%
Bran

Comparison summary

Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 123mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 373mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 3.104g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1)

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 - 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.