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  6. Bran vs. Ham

Bran vs. Ham — In-Depth Nutrition Comparison

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How are Bran and Ham different?

  • Bran is richer in Manganese, while Ham is higher in Vitamin B1, Vitamin B6, Vitamin B12, Vitamin B3, Selenium, Zinc, and Vitamin B2.
  • Ham covers your daily need of Sodium 52% more than Bran.
  • Bran contains 18 times more Manganese than Ham. Bran contains 0.964mg of Manganese, while Ham contains 0.054mg.
  • Bran is lower in Sodium.

Oat bran, cooked and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types were used in this article.

Infographic

Bran vs Ham 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
Bran
4
:
6
Ham
Ham
Contains more Calcium +25%
Contains more Magnesium +185.7%
Contains less Sodium -99.9%
Contains more Manganese +1685.2%
Contains more Iron +68.2%
Contains more Phosphorus +64.7%
Contains more Potassium +212%
Contains more Zinc +443.4%
Contains more Copper +19.7%
Contains more Selenium +153.2%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +25%
Contains more Magnesium +185.7%
Contains less Sodium -99.9%
Contains more Manganese +1685.2%
Contains more Iron +68.2%
Contains more Phosphorus +64.7%
Contains more Potassium +212%
Contains more Zinc +443.4%
Contains more Copper +19.7%
Contains more Selenium +153.2%

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
Bran
1
:
9
Ham
Ham
Contains more Folate +100%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +371.3%
Contains more Vitamin B2 +494.1%
Contains more Vitamin B3 +2693.8%
Contains more Vitamin B5 +85.7%
Contains more Vitamin B6 +1500%
Contains more Vitamin B12 +∞%
Bran
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%
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Folate +100%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +371.3%
Contains more Vitamin B2 +494.1%
Contains more Vitamin B3 +2693.8%
Contains more Vitamin B5 +85.7%
Contains more Vitamin B6 +1500%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
2
:
3
Ham
Ham
Contains more Carbs +662.7%
Contains more Water +24.1%
Contains more Protein +552%
Contains more Fats +543%
Contains more Other +791.8%
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more Carbs +662.7%
Contains more Water +24.1%
Contains more Protein +552%
Contains more Fats +543%
Contains more Other +791.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
:
2
Ham
Ham
Contains less Saturated Fat -91%
Contains more Monounsaturated Fat +800.3%
Contains more Polyunsaturated fat +59.3%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -91%
Contains more Monounsaturated Fat +800.3%
Contains more Polyunsaturated fat +59.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Ham Opinion
Net carbs 8.84g 1.5g Bran
Protein 3.21g 20.93g Ham
Fats 0.86g 5.53g Ham
Carbs 11.44g 1.5g Bran
Calories 40kcal 145kcal Ham
Fiber 2.6g 0g Bran
Calcium 10mg 8mg Bran
Iron 0.88mg 1.48mg Ham
Magnesium 40mg 14mg Bran
Phosphorus 119mg 196mg Ham
Potassium 92mg 287mg Ham
Sodium 1mg 1203mg Bran
Zinc 0.53mg 2.88mg Ham
Copper 0.066mg 0.079mg Ham
Manganese 0.964mg 0.054mg Bran
Selenium 7.7µg 19.5µg Ham
Vitamin E 0.25mg Ham
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin B1 0.16mg 0.754mg Ham
Vitamin B2 0.034mg 0.202mg Ham
Vitamin B3 0.144mg 4.023mg Ham
Vitamin B5 0.217mg 0.403mg Ham
Vitamin B6 0.025mg 0.4mg Ham
Folate 6µg 3µg Bran
Vitamin B12 0µg 0.65µg Ham
Tryptophan 0.057mg 0.251mg Ham
Threonine 0.086mg 0.931mg Ham
Isoleucine 0.114mg 0.918mg Ham
Leucine 0.235mg 1.661mg Ham
Lysine 0.13mg 1.775mg Ham
Methionine 0.057mg 0.553mg Ham
Phenylalanine 0.155mg 0.904mg Ham
Valine 0.165mg 0.908mg Ham
Histidine 0.07mg 0.75mg Ham
Cholesterol 0mg 53mg Bran
Saturated Fat 0.163g 1.81g Bran
Monounsaturated Fat 0.291g 2.62g Ham
Polyunsaturated fat 0.339g 0.54g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Ham
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
45%
Ham
Minerals Daily Need Coverage Score
33%
Bran
55%
Ham

Comparison summary

Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 1202mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 1.647g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.5)

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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.