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  6. Bran raw vs. Brunost

Bran raw vs. Brunost — In-Depth Nutrition Comparison

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The main differences between Bran raw and Brunost

  • Bran raw has more Manganese, Vitamin B1, Fiber, Iron, Selenium, Phosphorus, and Magnesium, however, Brunost has more Vitamin B12, and Vitamin B2.
  • Daily need coverage for Manganese from Bran raw is 243% higher.
  • Bran raw is lower in Saturated Fat.

Food types used in this article are Oat bran, raw and Cheese, gjetost.

Infographic

Bran raw vs Brunost 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
Brunost
Brunost
Contains more Iron +940.4%
Contains more Magnesium +235.7%
Contains more Phosphorus +65.3%
Contains less Sodium -99.3%
Contains more Zinc +172.8%
Contains more Copper +403.8%
Contains more Manganese +13975%
Contains more Selenium +211.7%
Contains more Calcium +589.7%
Contains more Potassium +148.9%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Brunost
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 120% 20% 50% 191% 125% 79% 32% 27% 6% 80%
Contains more Iron +940.4%
Contains more Magnesium +235.7%
Contains more Phosphorus +65.3%
Contains less Sodium -99.3%
Contains more Zinc +172.8%
Contains more Copper +403.8%
Contains more Manganese +13975%
Contains more Selenium +211.7%
Contains more Calcium +589.7%
Contains more Potassium +148.9%

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
6
:
5
Brunost
Brunost
Contains more Vitamin B1 +271.4%
Contains more Vitamin B3 +14.9%
Contains more Folate +940%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +528.2%
Contains more Vitamin B5 +124.3%
Contains more Vitamin B6 +64.2%
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%
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%
Contains more Vitamin B1 +271.4%
Contains more Vitamin B3 +14.9%
Contains more Folate +940%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +528.2%
Contains more Vitamin B5 +124.3%
Contains more Vitamin B6 +64.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
2
:
3
Brunost
Brunost
Contains more Protein +79.3%
Contains more Carbs +55.3%
Contains more Fats +319.8%
Contains more Water +105.2%
Contains more Other +63.8%
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
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
Contains more Protein +79.3%
Contains more Carbs +55.3%
Contains more Fats +319.8%
Contains more Water +105.2%
Contains more Other +63.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Brunost
Brunost
Contains less Saturated Fat -93.1%
Contains more Polyunsaturated fat +194.9%
Contains more Monounsaturated Fat +231.6%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Brunost
68% 28% 3%
Saturated Fat: 19.16 g
Monounsaturated Fat: 7.879 g
Polyunsaturated fat: 0.938 g
Contains less Saturated Fat -93.1%
Contains more Polyunsaturated fat +194.9%
Contains more Monounsaturated Fat +231.6%

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 Brunost
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 Brunost Opinion
Net carbs 50.82g 42.65g Bran raw
Protein 17.3g 9.65g Bran raw
Fats 7.03g 29.51g Brunost
Carbs 66.22g 42.65g Bran raw
Calories 246kcal 466kcal Brunost
Sugar 1.45g Brunost
Fiber 15.4g 0g Bran raw
Calcium 58mg 400mg Brunost
Iron 5.41mg 0.52mg Bran raw
Magnesium 235mg 70mg Bran raw
Phosphorus 734mg 444mg Bran raw
Potassium 566mg 1409mg Brunost
Sodium 4mg 600mg Bran raw
Zinc 3.11mg 1.14mg Bran raw
Copper 0.403mg 0.08mg Bran raw
Manganese 5.63mg 0.04mg Bran raw
Selenium 45.2µg 14.5µg Bran raw
Vitamin A 0IU 1113IU Brunost
Vitamin A RAE 0µg 334µg Brunost
Vitamin E 1.01mg Bran raw
Vitamin B1 1.17mg 0.315mg Bran raw
Vitamin B2 0.22mg 1.382mg Brunost
Vitamin B3 0.934mg 0.813mg Bran raw
Vitamin B5 1.494mg 3.351mg Brunost
Vitamin B6 0.165mg 0.271mg Brunost
Folate 52µg 5µg Bran raw
Vitamin B12 0µg 2.42µg Brunost
Vitamin K 3.2µg Bran raw
Tryptophan 0.335mg 0.135mg Bran raw
Threonine 0.502mg 0.393mg Bran raw
Isoleucine 0.668mg 0.519mg Bran raw
Leucine 1.374mg 0.992mg Bran raw
Lysine 0.76mg 0.814mg Brunost
Methionine 0.335mg 0.318mg Bran raw
Phenylalanine 0.908mg 0.54mg Bran raw
Valine 0.964mg 0.765mg Bran raw
Histidine 0.41mg 0.293mg Bran raw
Cholesterol 0mg 94mg Bran raw
Saturated Fat 1.328g 19.16g Bran raw
Monounsaturated Fat 2.376g 7.879g Brunost
Polyunsaturated fat 2.766g 0.938g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Brunost
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
87%
Brunost
Minerals Daily Need Coverage Score
195%
Bran raw
72%
Brunost

Comparison summary

Which food is lower in Sugar?
Brunost
Brunost is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Brunost
Brunost is lower in glycemic index (difference - 29)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 596mg)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 94mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 17.832g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $3)
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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.