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Bran vs Cereal - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 1.068g)
Which food contains less Sugars?
Bran
Bran contains less Sugars (difference - 8.9g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 791mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 11)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bran Cereal
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bran Cereal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
32
Bran
304
Cereal
Mineral Summary Score
84
Bran
111
Cereal

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
6
:
2
Cereal
Contains more Calcium +480%
Contains more Potassium +439%
Contains more Magnesium +1136.8%
Contains more Copper +194.2%
Contains more Phosphorus +853.2%
Contains less Sodium -99.5%
Contains more Iron +529.6%
Contains more Zinc +144.4%
Contains more Calcium +480%
Contains more Potassium +439%
Contains more Magnesium +1136.8%
Contains more Copper +194.2%
Contains more Phosphorus +853.2%
Contains less Sodium -99.5%
Contains more Iron +529.6%
Contains more Zinc +144.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
6
:
6
Cereal
Contains more Vitamin E +1162.5%
Contains more Vitamin B5 +561.1%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +437.4%
Contains more Vitamin B2 +1659.1%
Contains more Vitamin B3 +3071.3%
Contains more Vitamin B6 +3527.9%
Contains more Vitamin E +1162.5%
Contains more Vitamin B5 +561.1%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +437.4%
Contains more Vitamin B2 +1659.1%
Contains more Vitamin B3 +3071.3%
Contains more Vitamin B6 +3527.9%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
104%
Bran
36%
Cereal
Carbohydrates
66%
Bran
87%
Cereal
Fats
32%
Bran
5%
Cereal

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bran Cereal Opinion
Calories 246 378 Cereal
Protein 17.3 6.06 Bran
Fats 7.03 1.08 Bran
Vitamin C 0 38.5 Cereal
Carbs 66.22 86.85 Cereal
Cholesterol 0 Cereal
Vitamin D 0 Bran
Iron 5.41 34.06 Cereal
Calcium 58 10 Bran
Potassium 566 105 Bran
Magnesium 235 19 Bran
Sugars 1.45 10.35 Cereal
Fiber 15.4 1.4 Bran
Copper 0.403 0.137 Bran
Zinc 3.11 7.6 Cereal
Starch
Phosphorus 734 77 Bran
Sodium 4 795 Bran
Vitamin A 0 2792 Cereal
Vitamin E 1.01 0.08 Bran
Vitamin D 0 Bran
Vitamin B1 1.17 6.288 Cereal
Vitamin B2 0.22 3.87 Cereal
Vitamin B3 0.934 29.62 Cereal
Vitamin B5 1.494 0.226 Bran
Vitamin B6 0.165 5.986 Cereal
Vitamin B12 0 Bran
Vitamin K 3.2 0 Bran
Folic acid (B9) 0 Bran
Trans Fat
Saturated Fat 1.328 0.26 Cereal
Monounsaturated Fat 2.376 0.204 Bran
Polyunsaturated fat 2.766 0.354 Bran
Tryptophan 0.335 0.066 Bran
Threonine 0.502 0.241 Bran
Isoleucine 0.668 0.26 Bran
Leucine 1.374 0.767 Bran
Lysine 0.76 0.113 Bran
Methionine 0.335 0.13 Bran
Phenylalanine 0.908 0.365 Bran
Valine 0.964 0.344 Bran
Histidine 0.41 0.162 Bran
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.