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Bran vs. Romano cheese — In-Depth Nutrition Comparison

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Important differences between Bran and Romano cheese

  • Bran has more Manganese, however, Romano cheese has more Calcium, Phosphorus, Vitamin B12, Vitamin B2, Zinc, and Selenium.
  • Romano cheese's daily need coverage for Calcium is 105% more.
  • Bran has 48 times more Manganese than Romano cheese. Bran has 0.964mg of Manganese, while Romano cheese has 0.02mg.
  • Bran is lower in Saturated Fat.

The food varieties used in the comparison are Oat bran, cooked and Cheese, romano.

Infographic

Bran vs Romano 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.
Contains more Iron +14.3%
Contains less Sodium -99.9%
Contains more Copper +120%
Contains more Manganese +4720%
Contains more Calcium +10540%
Contains more Phosphorus +538.7%
Contains more Zinc +386.8%
Contains more Selenium +88.3%
Equal in Magnesium - 41
Equal in Potassium - 86
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 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Iron +14.3%
Contains less Sodium -99.9%
Contains more Copper +120%
Contains more Manganese +4720%
Contains more Calcium +10540%
Contains more Phosphorus +538.7%
Contains more Zinc +386.8%
Contains more Selenium +88.3%
Equal in Magnesium - 41
Equal in Potassium - 86

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 Vitamin B1 +332.4%
Contains more Vitamin B3 +87%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +988.2%
Contains more Vitamin B5 +95.4%
Contains more Vitamin B6 +240%
Contains more Folate +16.7%
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 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Contains more Vitamin B1 +332.4%
Contains more Vitamin B3 +87%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +988.2%
Contains more Vitamin B5 +95.4%
Contains more Vitamin B6 +240%
Contains more Folate +16.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +215.2%
Contains more Water +171.8%
Contains more Protein +890.7%
Contains more Fats +3032.6%
Contains more Other +1271.4%
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more Carbs +215.2%
Contains more Water +171.8%
Contains more Protein +890.7%
Contains more Fats +3032.6%
Contains more Other +1271.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +2593.5%
Contains more Polyunsaturated fat +74.9%
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +2593.5%
Contains more Polyunsaturated fat +74.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Romano cheese
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bran Romano cheese Opinion
Net carbs 8.84g 3.63g Bran
Protein 3.21g 31.8g Romano cheese
Fats 0.86g 26.94g Romano cheese
Carbs 11.44g 3.63g Bran
Calories 40kcal 387kcal Romano cheese
Sugar 0.73g Bran
Fiber 2.6g 0g Bran
Calcium 10mg 1064mg Romano cheese
Iron 0.88mg 0.77mg Bran
Magnesium 40mg 41mg Romano cheese
Phosphorus 119mg 760mg Romano cheese
Potassium 92mg 86mg Bran
Sodium 1mg 1433mg Bran
Zinc 0.53mg 2.58mg Romano cheese
Copper 0.066mg 0.03mg Bran
Manganese 0.964mg 0.02mg Bran
Selenium 7.7µg 14.5µg Romano cheese
Vitamin A 0IU 415IU Romano cheese
Vitamin A RAE 0µg 96µg Romano cheese
Vitamin E 0.23mg Romano cheese
Vitamin D 0IU 20IU Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Vitamin B1 0.16mg 0.037mg Bran
Vitamin B2 0.034mg 0.37mg Romano cheese
Vitamin B3 0.144mg 0.077mg Bran
Vitamin B5 0.217mg 0.424mg Romano cheese
Vitamin B6 0.025mg 0.085mg Romano cheese
Folate 6µg 7µg Romano cheese
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 2.2µg Romano cheese
Tryptophan 0.057mg 0.429mg Romano cheese
Threonine 0.086mg 1.171mg Romano cheese
Isoleucine 0.114mg 1.685mg Romano cheese
Leucine 0.235mg 3.071mg Romano cheese
Lysine 0.13mg 2.941mg Romano cheese
Methionine 0.057mg 0.852mg Romano cheese
Phenylalanine 0.155mg 1.71mg Romano cheese
Valine 0.165mg 2.183mg Romano cheese
Histidine 0.07mg 1.231mg Romano cheese
Cholesterol 0mg 104mg Bran
Saturated Fat 0.163g 17.115g Bran
Monounsaturated Fat 0.291g 7.838g Romano cheese
Polyunsaturated fat 0.339g 0.593g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Romano cheese
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
28%
Romano cheese
Minerals Daily Need Coverage Score
33%
Bran
106%
Romano cheese

Comparison summary

Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 29)
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 1432mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 16.952g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $4.6)
Which food is richer in minerals?
?
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.