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Bran vs. Oysters — In-Depth Nutrition Comparison

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Summary of differences between Bran and Oysters

  • Bran has more Manganese, however, Oysters is higher in Vitamin B12, Zinc, Copper, Iron, Selenium, Vitamin B2, Phosphorus, and Vitamin B3.
  • Oysters covers your daily need of Vitamin B12 729% more than Bran.
  • Bran has 2 times more Manganese than Oysters. While Bran has 0.964mg of Manganese, Oysters has only 0.591mg.

These are the specific foods used in this comparison Oat bran, cooked and Mollusks, oyster, eastern, wild, cooked, moist heat.

Infographic

Bran vs Oysters 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 Magnesium +14.3%
Contains less Sodium -99.4%
Contains more Manganese +63.1%
Contains more Calcium +1060%
Contains more Iron +946.6%
Contains more Phosphorus +63%
Contains more Potassium +51.1%
Contains more Zinc +14730.2%
Contains more Copper +8547%
Contains more Selenium +413%
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 35% 346% 25% 84% 13% 22% 2144% 1903% 78% 216%
Contains more Magnesium +14.3%
Contains less Sodium -99.4%
Contains more Manganese +63.1%
Contains more Calcium +1060%
Contains more Iron +946.6%
Contains more Phosphorus +63%
Contains more Potassium +51.1%
Contains more Zinc +14730.2%
Contains more Copper +8547%
Contains more Selenium +413%

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
1
:
Contains more Vitamin B1 +344.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +429.4%
Contains more Vitamin B3 +1184.7%
Contains more Vitamin B5 +106%
Contains more Vitamin B6 +144%
Contains more Folate +133.3%
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 6% 34% 0% 0% 9% 42% 35% 27% 15% 11% 2188% 5%
Contains more Vitamin B1 +344.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +429.4%
Contains more Vitamin B3 +1184.7%
Contains more Vitamin B5 +106%
Contains more Vitamin B6 +144%
Contains more Folate +133.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
2
:
Contains more Carbs +109.9%
Contains more Protein +255.8%
Contains more Fats +297.7%
Contains more Other +210.2%
Equal in Water - 78.19
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
11% 3% 5% 78%
Protein: 11.42 g
Fats: 3.42 g
Carbs: 5.45 g
Water: 78.19 g
Other: 1.52 g
Contains more Carbs +109.9%
Contains more Protein +255.8%
Contains more Fats +297.7%
Contains more Other +210.2%
Equal in Water - 78.19

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
1
:
Contains less Saturated Fat -82.8%
Contains more Monounsaturated Fat +73.9%
Contains more Polyunsaturated fat +211.5%
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
38% 20% 42%
Saturated Fat: 0.948 g
Monounsaturated Fat: 0.506 g
Polyunsaturated fat: 1.056 g
Contains less Saturated Fat -82.8%
Contains more Monounsaturated Fat +73.9%
Contains more Polyunsaturated fat +211.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Oysters
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 Oysters Opinion
Net carbs 8.84g 5.45g Bran
Protein 3.21g 11.42g Oysters
Fats 0.86g 3.42g Oysters
Carbs 11.44g 5.45g Bran
Calories 40kcal 102kcal Oysters
Starch 0.9g Oysters
Sugar 1.23g Bran
Fiber 2.6g 0g Bran
Calcium 10mg 116mg Oysters
Iron 0.88mg 9.21mg Oysters
Magnesium 40mg 35mg Bran
Phosphorus 119mg 194mg Oysters
Potassium 92mg 139mg Oysters
Sodium 1mg 166mg Bran
Zinc 0.53mg 78.6mg Oysters
Copper 0.066mg 5.707mg Oysters
Manganese 0.964mg 0.591mg Bran
Selenium 7.7µg 39.5µg Oysters
Vitamin A 0IU 88IU Oysters
Vitamin A RAE 0µg 26µg Oysters
Vitamin E 1.7mg Oysters
Vitamin D 0IU 2IU Oysters
Vitamin B1 0.16mg 0.036mg Bran
Vitamin B2 0.034mg 0.18mg Oysters
Vitamin B3 0.144mg 1.85mg Oysters
Vitamin B5 0.217mg 0.447mg Oysters
Vitamin B6 0.025mg 0.061mg Oysters
Folate 6µg 14µg Oysters
Vitamin B12 0µg 17.5µg Oysters
Vitamin K 2µg Oysters
Tryptophan 0.057mg 0.138mg Oysters
Threonine 0.086mg 0.046mg Bran
Isoleucine 0.114mg 0.459mg Oysters
Leucine 0.235mg 0.716mg Oysters
Lysine 0.13mg 0.762mg Oysters
Methionine 0.057mg 0.257mg Oysters
Phenylalanine 0.155mg 0.413mg Oysters
Valine 0.165mg 0.523mg Oysters
Histidine 0.07mg 0.22mg Oysters
Cholesterol 0mg 79mg Bran
Trans Fat 0.068g Bran
Saturated Fat 0.163g 0.948g Bran
Omega-3 - DHA 0.271g Oysters
Omega-3 - EPA 0.353g Oysters
Omega-3 - DPA 0.02g Oysters
Monounsaturated Fat 0.291g 0.506g Oysters
Polyunsaturated fat 0.339g 1.056g Oysters
Omega-6 - Eicosadienoic acid 0.007g Oysters
Omega-6 - Linoleic acid 0.061g Oysters
Omega-6 - Gamma-linoleic acid 0.004g Oysters
Omega-3 - ALA 0.163g Oysters
Omega-3 - Eicosatrienoic acid 0.004g Oysters
Omega-6 - Dihomo-gamma-linoleic acid 0.007g Oysters

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Oysters
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
197%
Oysters
Minerals Daily Need Coverage Score
33%
Bran
486%
Oysters

Comparison summary

Which food is richer in minerals?
Oysters
Oysters is relatively richer in minerals
Which food is lower in glycemic index?
Oysters
Oysters is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Oysters
Oysters is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 165mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.785g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $3)

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. Oysters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171980/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.