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  6. Bran raw vs. Cheddar Cheese

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

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Important differences between Bran raw and Cheddar Cheese

  • Bran raw has more Manganese, Vitamin B1, Iron, Fiber, Magnesium, Copper, and Phosphorus, however, Cheddar Cheese has more Calcium, and Vitamin B12.
  • 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 Oat bran, raw and Cheese, cheddar.

Infographic

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

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.
Bran raw
Bran raw
7
:
4
Cheddar Cheese
Cheddar Cheese
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%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +94.5%
Contains more Vitamin B12 +∞%
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%
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +94.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
1
:
4
Cheddar Cheese
Cheddar Cheese
Contains more Carbs +2043%
Contains more Protein +32.2%
Contains more Fats +373.8%
Contains more Water +465.2%
Contains more Other +27.9%
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
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
Contains more Carbs +2043%
Contains more Protein +32.2%
Contains more Fats +373.8%
Contains more Water +465.2%
Contains more Other +27.9%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran raw Cheddar Cheese
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 Bran raw Cheddar Cheese Opinion
Net carbs 50.82g 3.09g Bran raw
Protein 17.3g 22.87g Cheddar Cheese
Fats 7.03g 33.31g Cheddar Cheese
Carbs 66.22g 3.09g Bran raw
Calories 246kcal 404kcal Cheddar Cheese
Sugar 1.45g 0.48g Cheddar Cheese
Fiber 15.4g 0g Bran raw
Calcium 58mg 710mg Cheddar Cheese
Iron 5.41mg 0.14mg Bran raw
Magnesium 235mg 27mg Bran raw
Phosphorus 734mg 455mg Bran raw
Potassium 566mg 76mg Bran raw
Sodium 4mg 653mg Bran raw
Zinc 3.11mg 3.64mg Cheddar Cheese
Copper 0.403mg 0.03mg Bran raw
Manganese 5.63mg 0.027mg Bran raw
Selenium 45.2µg 28.5µg Bran raw
Vitamin A 0IU 1242IU Cheddar Cheese
Vitamin A RAE 0µg 330µg Cheddar Cheese
Vitamin E 1.01mg 0.71mg Bran raw
Vitamin D 0IU 24IU Cheddar Cheese
Vitamin D 0µg 0.6µg Cheddar Cheese
Vitamin B1 1.17mg 0.029mg Bran raw
Vitamin B2 0.22mg 0.428mg Cheddar Cheese
Vitamin B3 0.934mg 0.059mg Bran raw
Vitamin B5 1.494mg 0.41mg Bran raw
Vitamin B6 0.165mg 0.066mg Bran raw
Folate 52µg 27µg Bran raw
Vitamin B12 0µg 1.1µg Cheddar Cheese
Vitamin K 3.2µg 2.4µg Bran raw
Tryptophan 0.335mg 0.547mg Cheddar Cheese
Threonine 0.502mg 1.044mg Cheddar Cheese
Isoleucine 0.668mg 1.206mg Cheddar Cheese
Leucine 1.374mg 1.939mg Cheddar Cheese
Lysine 0.76mg 1.025mg Cheddar Cheese
Methionine 0.335mg 0.547mg Cheddar Cheese
Phenylalanine 0.908mg 1.074mg Cheddar Cheese
Valine 0.964mg 1.404mg Cheddar Cheese
Histidine 0.41mg 0.547mg Cheddar Cheese
Cholesterol 0mg 99mg Bran raw
Trans Fat 0.917g Bran raw
Saturated Fat 1.328g 18.867g Bran raw
Omega-3 - DHA 0g 0.001g Cheddar Cheese
Omega-3 - EPA 0g 0.01g Cheddar Cheese
Omega-3 - DPA 0g 0.017g Cheddar Cheese
Monounsaturated Fat 2.376g 9.246g Cheddar Cheese
Polyunsaturated fat 2.766g 1.421g 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
Bran raw Cheddar Cheese
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
46%
Bran raw
35%
Cheddar Cheese
Minerals Daily Need Coverage Score
195%
Bran raw
79%
Cheddar Cheese

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