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Bran vs. Brunost — In-Depth Nutrition Comparison

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A recap on differences between Bran and Brunost

  • Bran has more Manganese, however, Brunost is higher in Vitamin B2, Vitamin B12, Vitamin B5, Phosphorus, Calcium, Potassium, and Vitamin A RAE.
  • Brunost covers your daily Vitamin B2 needs 104% more than Bran.
  • Brunost contains 24 times less Manganese than Bran. Bran contains 0.964mg of Manganese, while Brunost contains 0.04mg.
  • Bran has less Saturated Fat.

Food varieties used in this article are Oat bran, cooked and Cheese, gjetost.

Infographic

Bran 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
3
:
Contains more Iron +69.2%
Contains less Sodium -99.8%
Contains more Manganese +2310%
Contains more Calcium +3900%
Contains more Magnesium +75%
Contains more Phosphorus +273.1%
Contains more Potassium +1431.5%
Contains more Zinc +115.1%
Contains more Copper +21.2%
Contains more Selenium +88.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 120% 20% 50% 191% 125% 79% 32% 27% 6% 80%
Contains more Iron +69.2%
Contains less Sodium -99.8%
Contains more Manganese +2310%
Contains more Calcium +3900%
Contains more Magnesium +75%
Contains more Phosphorus +273.1%
Contains more Potassium +1431.5%
Contains more Zinc +115.1%
Contains more Copper +21.2%
Contains more Selenium +88.3%

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
2
:
Contains more Folate +20%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +96.9%
Contains more Vitamin B2 +3964.7%
Contains more Vitamin B3 +464.6%
Contains more Vitamin B5 +1444.2%
Contains more Vitamin B6 +984%
Contains more Vitamin B12 +∞%
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%
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 Folate +20%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +96.9%
Contains more Vitamin B2 +3964.7%
Contains more Vitamin B3 +464.6%
Contains more Vitamin B5 +1444.2%
Contains more Vitamin B6 +984%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
1
:
Contains more Water +525%
Contains more Protein +200.6%
Contains more Fats +3331.4%
Contains more Carbs +272.8%
Contains more Other +869.4%
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
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 Water +525%
Contains more Protein +200.6%
Contains more Fats +3331.4%
Contains more Carbs +272.8%
Contains more Other +869.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
1
:
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +2607.6%
Contains more Polyunsaturated fat +176.7%
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
68% 28% 3%
Saturated Fat: 19.16 g
Monounsaturated Fat: 7.879 g
Polyunsaturated fat: 0.938 g
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +2607.6%
Contains more Polyunsaturated fat +176.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Brunost
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Bran Brunost Opinion
Net carbs 8.84g 42.65g Brunost
Protein 3.21g 9.65g Brunost
Fats 0.86g 29.51g Brunost
Carbs 11.44g 42.65g Brunost
Calories 40kcal 466kcal Brunost
Fiber 2.6g 0g Bran
Calcium 10mg 400mg Brunost
Iron 0.88mg 0.52mg Bran
Magnesium 40mg 70mg Brunost
Phosphorus 119mg 444mg Brunost
Potassium 92mg 1409mg Brunost
Sodium 1mg 600mg Bran
Zinc 0.53mg 1.14mg Brunost
Copper 0.066mg 0.08mg Brunost
Manganese 0.964mg 0.04mg Bran
Selenium 7.7µg 14.5µg Brunost
Vitamin A 0IU 1113IU Brunost
Vitamin A RAE 0µg 334µg Brunost
Vitamin B1 0.16mg 0.315mg Brunost
Vitamin B2 0.034mg 1.382mg Brunost
Vitamin B3 0.144mg 0.813mg Brunost
Vitamin B5 0.217mg 3.351mg Brunost
Vitamin B6 0.025mg 0.271mg Brunost
Folate 6µg 5µg Bran
Vitamin B12 0µg 2.42µg Brunost
Tryptophan 0.057mg 0.135mg Brunost
Threonine 0.086mg 0.393mg Brunost
Isoleucine 0.114mg 0.519mg Brunost
Leucine 0.235mg 0.992mg Brunost
Lysine 0.13mg 0.814mg Brunost
Methionine 0.057mg 0.318mg Brunost
Phenylalanine 0.155mg 0.54mg Brunost
Valine 0.165mg 0.765mg Brunost
Histidine 0.07mg 0.293mg Brunost
Cholesterol 0mg 94mg Bran
Saturated Fat 0.163g 19.16g Bran
Monounsaturated Fat 0.291g 7.879g Brunost
Polyunsaturated fat 0.339g 0.938g Brunost

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Brunost
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
6%
Bran
87%
Brunost
Minerals Daily Need Coverage Score
33%
Bran
72%
Brunost

Comparison summary

Which food is richer in minerals?
Brunost
Brunost is relatively richer in minerals
Which food is lower in glycemic index?
Brunost
Brunost is lower in glycemic index (difference - 29)
Which food is richer in vitamins?
Brunost
Brunost is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 599mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 94mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 18.997g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $3)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.