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Bran vs Semolina - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Semolina
Semolina contains less Sugars (difference - 1.12g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 1.034g)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 2)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.4)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bran Semolina
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
18
Semolina
Mineral Summary Score
84
Bran
22
Semolina

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
6
:
Contains more Iron +631.1%
Contains more Potassium +225.3%
Contains more Magnesium +770.4%
Contains more Copper +41.9%
Contains more Zinc +204.9%
Contains more Phosphorus +379.7%
Contains more Calcium +22.4%
Contains less Sodium -50%
Contains more Iron +631.1%
Contains more Potassium +225.3%
Contains more Magnesium +770.4%
Contains more Copper +41.9%
Contains more Zinc +204.9%
Contains more Phosphorus +379.7%
Contains more Calcium +22.4%
Contains less Sodium -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
5
:
Contains more Vitamin E +3266.7%
Contains more Vitamin B1 +422.3%
Contains more Vitamin B2 +340%
Contains more Vitamin B5 +122.3%
Contains more Vitamin K +3100%
Contains more Vitamin B3 +440.5%
Contains more Vitamin B6 +173.9%
Contains more Vitamin E +3266.7%
Contains more Vitamin B1 +422.3%
Contains more Vitamin B2 +340%
Contains more Vitamin B5 +122.3%
Contains more Vitamin K +3100%
Contains more Vitamin B3 +440.5%
Contains more Vitamin B6 +173.9%

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
45%
Semolina
Carbohydrates
66%
Bran
81%
Semolina
Fats
32%
Bran
5%
Semolina

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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 Semolina Opinion
Calories 246 374 Semolina
Protein 17.3 7.51 Bran
Fats 7.03 1.03 Bran
Vitamin C 0 0
Carbs 66.22 80.89 Semolina
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 0.74 Bran
Calcium 58 71 Semolina
Potassium 566 174 Bran
Magnesium 235 27 Bran
Sugars 1.45 0.33 Bran
Fiber 15.4 1.8 Bran
Copper 0.403 0.284 Bran
Zinc 3.11 1.02 Bran
Starch 68.29 Semolina
Phosphorus 734 153 Bran
Sodium 4 2 Semolina
Vitamin A 0 0
Vitamin E 1.01 0.03 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.224 Bran
Vitamin B2 0.22 0.05 Bran
Vitamin B3 0.934 5.048 Semolina
Vitamin B5 1.494 0.672 Bran
Vitamin B6 0.165 0.452 Semolina
Vitamin B12 0 0
Vitamin K 3.2 0.1 Bran
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.328 0.294 Semolina
Monounsaturated Fat 2.376 0.258 Bran
Polyunsaturated fat 2.766 0.322 Bran
Tryptophan 0.335 0.103 Bran
Threonine 0.502 0.271 Bran
Isoleucine 0.668 0.339 Bran
Leucine 1.374 0.656 Bran
Lysine 0.76 0.215 Bran
Methionine 0.335 0.183 Bran
Phenylalanine 0.908 0.398 Bran
Valine 0.964 0.47 Bran
Histidine 0.41 0.185 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.