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Bran vs Groat - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Groat
Groat contains less Sugars (difference - 0.55g)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 1.194g)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 3)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.4)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)

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 Groat
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bran Groat
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
5
Groat
Mineral Summary Score
84
Bran
15
Groat

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
:
0
Groat
Contains more Iron +576.3%
Contains more Calcium +728.6%
Contains more Potassium +543.2%
Contains more Magnesium +360.8%
Contains more Copper +176%
Contains more Zinc +409.8%
Contains more Phosphorus +948.6%
Equal in Sodium - 4
Contains more Iron +576.3%
Contains more Calcium +728.6%
Contains more Potassium +543.2%
Contains more Magnesium +360.8%
Contains more Copper +176%
Contains more Zinc +409.8%
Contains more Phosphorus +948.6%
Equal in Sodium - 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
:
1
Groat
Contains more Vitamin E +1022.2%
Contains more Vitamin B1 +2825%
Contains more Vitamin B2 +464.1%
Contains more Vitamin B5 +316.2%
Contains more Vitamin B6 +114.3%
Contains more Vitamin K +68.4%
Equal in Vitamin B3 - 0.94
Contains more Vitamin E +1022.2%
Contains more Vitamin B1 +2825%
Contains more Vitamin B2 +464.1%
Contains more Vitamin B5 +316.2%
Contains more Vitamin B6 +114.3%
Contains more Vitamin K +68.4%
Equal in Vitamin B3 - 0.94

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
20%
Groat
Carbohydrates
66%
Bran
20%
Groat
Fats
32%
Bran
3%
Groat

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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 Groat Opinion
Calories 246 92 Bran
Protein 17.3 3.38 Bran
Fats 7.03 0.62 Bran
Vitamin C 0 0
Carbs 66.22 19.94 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 0.8 Bran
Calcium 58 7 Bran
Potassium 566 88 Bran
Magnesium 235 51 Bran
Sugars 1.45 0.9 Bran
Fiber 15.4 2.7 Bran
Copper 0.403 0.146 Bran
Zinc 3.11 0.61 Bran
Starch
Phosphorus 734 70 Bran
Sodium 4 4
Vitamin A 0 0
Vitamin E 1.01 0.09 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.04 Bran
Vitamin B2 0.22 0.039 Bran
Vitamin B3 0.934 0.94 Groat
Vitamin B5 1.494 0.359 Bran
Vitamin B6 0.165 0.077 Bran
Vitamin B12 0 0
Vitamin K 3.2 1.9 Bran
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.328 0.134 Groat
Monounsaturated Fat 2.376 0.188 Bran
Polyunsaturated fat 2.766 0.188 Bran
Tryptophan 0.335 0.049 Bran
Threonine 0.502 0.129 Bran
Isoleucine 0.668 0.127 Bran
Leucine 1.374 0.212 Bran
Lysine 0.76 0.172 Bran
Methionine 0.335 0.044 Bran
Phenylalanine 0.908 0.133 Bran
Valine 0.964 0.173 Bran
Histidine 0.41 0.079 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.