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  6. Bran vs. Pork

Bran vs. Pork — In-Depth Nutrition Comparison

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What are the main differences between Bran and Pork?

  • Bran is richer in Manganese, yet Pork is richer in Selenium, Vitamin B1, Vitamin B6, Vitamin B3, Vitamin B12, Vitamin B2, and Phosphorus.
  • Pork's daily need coverage for Selenium is 68% higher.
  • Bran has 107 times more Manganese than Pork. Bran has 0.964mg of Manganese, while Pork has 0.009mg.
  • Bran contains less Saturated Fat.

We used Oat bran, cooked and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled types in this comparison.

Infographic

Bran vs Pork 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
Pork
Pork
Contains more Magnesium +42.9%
Contains less Sodium -98.4%
Contains more Manganese +10611.1%
Contains more Calcium +90%
Contains more Phosphorus +106.7%
Contains more Potassium +359.8%
Contains more Zinc +350.9%
Contains more Copper +10.6%
Contains more Selenium +488.3%
Equal in Iron - 0.87
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Pork
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Contains more Magnesium +42.9%
Contains less Sodium -98.4%
Contains more Manganese +10611.1%
Contains more Calcium +90%
Contains more Phosphorus +106.7%
Contains more Potassium +359.8%
Contains more Zinc +350.9%
Contains more Copper +10.6%
Contains more Selenium +488.3%
Equal in Iron - 0.87

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
:
11
Pork
Pork
Contains more Folate +20%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +448.1%
Contains more Vitamin B2 +844.1%
Contains more Vitamin B3 +3397.9%
Contains more Vitamin B5 +221.7%
Contains more Vitamin B6 +1756%
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%
Pork
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
Contains more Folate +20%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +448.1%
Contains more Vitamin B2 +844.1%
Contains more Vitamin B3 +3397.9%
Contains more Vitamin B5 +221.7%
Contains more Vitamin B6 +1756%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
2
:
3
Pork
Pork
Contains more Carbs +∞%
Contains more Water +45.2%
Contains more Protein +751.1%
Contains more Fats +1518.6%
Contains more Other +81.6%
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Pork
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more Carbs +∞%
Contains more Water +45.2%
Contains more Protein +751.1%
Contains more Fats +1518.6%
Contains more Other +81.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
:
2
Pork
Pork
Contains less Saturated Fat -96.9%
Contains more Monounsaturated Fat +2027.1%
Contains more Polyunsaturated fat +254%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Pork
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
Contains less Saturated Fat -96.9%
Contains more Monounsaturated Fat +2027.1%
Contains more Polyunsaturated fat +254%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Pork
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 Pork Opinion
Net carbs 8.84g 0g Bran
Protein 3.21g 27.32g Pork
Fats 0.86g 13.92g Pork
Carbs 11.44g 0g Bran
Calories 40kcal 242kcal Pork
Fiber 2.6g 0g Bran
Calcium 10mg 19mg Pork
Iron 0.88mg 0.87mg Bran
Magnesium 40mg 28mg Bran
Phosphorus 119mg 246mg Pork
Potassium 92mg 423mg Pork
Sodium 1mg 62mg Bran
Zinc 0.53mg 2.39mg Pork
Copper 0.066mg 0.073mg Pork
Manganese 0.964mg 0.009mg Bran
Selenium 7.7µg 45.3µg Pork
Vitamin A 0IU 7IU Pork
Vitamin A RAE 0µg 2µg Pork
Vitamin E 0.29mg Pork
Vitamin D 0IU 53IU Pork
Vitamin D 0µg 1.3µg Pork
Vitamin C 0mg 0.6mg Pork
Vitamin B1 0.16mg 0.877mg Pork
Vitamin B2 0.034mg 0.321mg Pork
Vitamin B3 0.144mg 5.037mg Pork
Vitamin B5 0.217mg 0.698mg Pork
Vitamin B6 0.025mg 0.464mg Pork
Folate 6µg 5µg Bran
Vitamin B12 0µg 0.7µg Pork
Tryptophan 0.057mg 0.338mg Pork
Threonine 0.086mg 1.234mg Pork
Isoleucine 0.114mg 1.26mg Pork
Leucine 0.235mg 2.177mg Pork
Lysine 0.13mg 2.446mg Pork
Methionine 0.057mg 0.712mg Pork
Phenylalanine 0.155mg 1.086mg Pork
Valine 0.165mg 1.473mg Pork
Histidine 0.07mg 1.067mg Pork
Cholesterol 0mg 80mg Bran
Saturated Fat 0.163g 5.23g Bran
Monounsaturated Fat 0.291g 6.19g Pork
Polyunsaturated fat 0.339g 1.2g Pork

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Pork
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
56%
Pork
Minerals Daily Need Coverage Score
33%
Bran
55%
Pork

Comparison summary

Which food is richer in minerals?
Pork
Pork is relatively richer in minerals
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Pork
Pork 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 - 61mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 80mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 5.067g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.8)

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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.