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Bran vs Porridge - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Porridge
Porridge contains less Sugars (difference - 1.42g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 1.295g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 9)
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 is cheaper?
?
The foods are relatively equal in price ($)

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bran Porridge
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
3
Porridge
Mineral Summary Score
84
Bran
13
Porridge

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
:
Contains more Iron +44.7%
Contains more Potassium +3437.5%
Contains more Magnesium +4600%
Contains more Copper +907.5%
Contains more Zinc +2292.3%
Contains more Phosphorus +4793.3%
Contains less Sodium -33.3%
Contains more Calcium +50%
Contains more Iron +44.7%
Contains more Potassium +3437.5%
Contains more Magnesium +4600%
Contains more Copper +907.5%
Contains more Zinc +2292.3%
Contains more Phosphorus +4793.3%
Contains less Sodium -33.3%
Contains more Calcium +50%

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
7
:
Contains more Vitamin E +4950%
Contains more Vitamin B1 +2027.3%
Contains more Vitamin B2 +780%
Contains more Vitamin B3 +79.6%
Contains more Vitamin B5 +2004.2%
Contains more Vitamin B6 +1169.2%
Contains more Vitamin K +3100%
Contains more Folic acid (B9) +∞%
Contains more Vitamin E +4950%
Contains more Vitamin B1 +2027.3%
Contains more Vitamin B2 +780%
Contains more Vitamin B3 +79.6%
Contains more Vitamin B5 +2004.2%
Contains more Vitamin B6 +1169.2%
Contains more Vitamin K +3100%
Contains more Folic acid (B9) +∞%

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
9%
Porridge
Carbohydrates
66%
Bran
11%
Porridge
Fats
32%
Bran
1%
Porridge

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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 Porridge Opinion
Calories 246 50 Bran
Protein 17.3 1.44 Bran
Fats 7.03 0.21 Bran
Vitamin C 0 0
Carbs 66.22 10.52 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 3.74 Bran
Calcium 58 87 Porridge
Potassium 566 16 Bran
Magnesium 235 5 Bran
Sugars 1.45 0.03 Bran
Fiber 15.4 0.5 Bran
Copper 0.403 0.04 Bran
Zinc 3.11 0.13 Bran
Starch
Phosphorus 734 15 Bran
Sodium 4 6 Bran
Vitamin A 0 0
Vitamin E 1.01 0.02 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.055 Bran
Vitamin B2 0.22 0.025 Bran
Vitamin B3 0.934 0.52 Bran
Vitamin B5 1.494 0.071 Bran
Vitamin B6 0.165 0.013 Bran
Vitamin B12 0 0
Vitamin K 3.2 0.1 Bran
Folic acid (B9) 0 8 Porridge
Trans Fat
Saturated Fat 1.328 0.033 Porridge
Monounsaturated Fat 2.376 0.028 Bran
Polyunsaturated fat 2.766 0.114 Bran
Tryptophan 0.335 0.02 Bran
Threonine 0.502 0.045 Bran
Isoleucine 0.668 0.063 Bran
Leucine 1.374 0.11 Bran
Lysine 0.76 0.037 Bran
Methionine 0.335 0.027 Bran
Phenylalanine 0.908 0.078 Bran
Valine 0.964 0.07 Bran
Histidine 0.41 0.033 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.