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Bran vs Egg - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Egg
Egg contains less Sugars (difference - 0.33g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 42)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 373mg)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 120mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 1.939g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
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 Egg
Lower in Sugars ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bran Egg
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
28
Egg
Mineral Summary Score
84
Bran
55
Egg

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
7
:
1
Egg
Contains more Iron +354.6%
Contains more Calcium +16%
Contains more Potassium +349.2%
Contains more Magnesium +2250%
Contains more Zinc +196.2%
Contains more Phosphorus +326.7%
Contains less Sodium -96.8%
Contains more Copper +396.3%
Contains more Iron +354.6%
Contains more Calcium +16%
Contains more Potassium +349.2%
Contains more Magnesium +2250%
Contains more Zinc +196.2%
Contains more Phosphorus +326.7%
Contains less Sodium -96.8%
Contains more Copper +396.3%

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
5
:
5
Egg
Contains more Vitamin B1 +1672.7%
Contains more Vitamin B3 +1359.4%
Contains more Vitamin B6 +36.4%
Contains more Vitamin K +966.7%
Contains more Vitamin D +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +133.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 1.03
Equal in Vitamin B5 - 1.398
Contains more Vitamin B1 +1672.7%
Contains more Vitamin B3 +1359.4%
Contains more Vitamin B6 +36.4%
Contains more Vitamin K +966.7%
Contains more Vitamin D +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +133.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 1.03
Equal in Vitamin B5 - 1.398

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
75%
Egg
Carbohydrates
66%
Bran
1%
Egg
Fats
32%
Bran
49%
Egg

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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 Egg Opinion
Calories 246 155 Bran
Protein 17.3 12.58 Bran
Fats 7.03 10.61 Egg
Vitamin C 0 0
Carbs 66.22 1.12 Bran
Cholesterol 0 373 Bran
Vitamin D 0 87 Egg
Iron 5.41 1.19 Bran
Calcium 58 50 Bran
Potassium 566 126 Bran
Magnesium 235 10 Bran
Sugars 1.45 1.12 Bran
Fiber 15.4 0 Bran
Copper 0.403 2 Egg
Zinc 3.11 1.05 Bran
Starch
Phosphorus 734 172 Bran
Sodium 4 124 Bran
Vitamin A 0 520 Egg
Vitamin E 1.01 1.03 Egg
Vitamin D 0 2.2 Egg
Vitamin B1 1.17 0.066 Bran
Vitamin B2 0.22 0.513 Egg
Vitamin B3 0.934 0.064 Bran
Vitamin B5 1.494 1.398 Bran
Vitamin B6 0.165 0.121 Bran
Vitamin B12 0 1.11 Egg
Vitamin K 3.2 0.3 Bran
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.328 3.267 Bran
Monounsaturated Fat 2.376 4.077 Egg
Polyunsaturated fat 2.766 1.414 Bran
Tryptophan 0.335 0.153 Bran
Threonine 0.502 0.604 Egg
Isoleucine 0.668 0.686 Egg
Leucine 1.374 1.075 Bran
Lysine 0.76 0.904 Egg
Methionine 0.335 0.392 Egg
Phenylalanine 0.908 0.668 Bran
Valine 0.964 0.767 Bran
Histidine 0.41 0.298 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.