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Bran vs. Semolina — In-Depth Nutrition Comparison

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Significant differences between Bran and Semolina

  • The amount of Vitamin B6, Vitamin B3, Copper, Selenium, Vitamin B5, Calcium, and Vitamin B1 in Semolina is higher than in Bran.
  • Semolina covers your daily Vitamin B6 needs 33% more than Bran.

Specific food types used in this comparison are Oat bran, cooked and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Bran vs Semolina infographic
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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 Iron +18.9%
Contains more Magnesium +48.1%
Contains less Sodium -50%
Contains more Calcium +610%
Contains more Phosphorus +28.6%
Contains more Potassium +89.1%
Contains more Zinc +92.5%
Contains more Copper +330.3%
Contains more Selenium +158.4%
Equal in Manganese - 1.035
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 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Iron +18.9%
Contains more Magnesium +48.1%
Contains less Sodium -50%
Contains more Calcium +610%
Contains more Phosphorus +28.6%
Contains more Potassium +89.1%
Contains more Zinc +92.5%
Contains more Copper +330.3%
Contains more Selenium +158.4%
Equal in Manganese - 1.035

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
0
:
Contains more Vitamin B1 +40%
Contains more Vitamin B2 +47.1%
Contains more Vitamin B3 +3405.6%
Contains more Vitamin B5 +209.7%
Contains more Vitamin B6 +1708%
Contains more Folate +33.3%
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 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Contains more Vitamin B1 +40%
Contains more Vitamin B2 +47.1%
Contains more Vitamin B3 +3405.6%
Contains more Vitamin B5 +209.7%
Contains more Vitamin B6 +1708%
Contains more Folate +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
1
:
Contains more Water +751.9%
Contains more Protein +134%
Contains more Fats +19.8%
Contains more Carbs +607.1%
Contains more Other +44.9%
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more Water +751.9%
Contains more Protein +134%
Contains more Fats +19.8%
Contains more Carbs +607.1%
Contains more Other +44.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
3
:
Contains less Saturated Fat -44.6%
Contains more Monounsaturated Fat +12.8%
Equal in Polyunsaturated fat - 0.322
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -44.6%
Contains more Monounsaturated Fat +12.8%
Equal in Polyunsaturated fat - 0.322

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Semolina
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran Semolina Opinion
Net carbs 8.84g 79.09g Semolina
Protein 3.21g 7.51g Semolina
Fats 0.86g 1.03g Semolina
Carbs 11.44g 80.89g Semolina
Calories 40kcal 374kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g Bran
Fiber 2.6g 1.8g Bran
Calcium 10mg 71mg Semolina
Iron 0.88mg 0.74mg Bran
Magnesium 40mg 27mg Bran
Phosphorus 119mg 153mg Semolina
Potassium 92mg 174mg Semolina
Sodium 1mg 2mg Bran
Zinc 0.53mg 1.02mg Semolina
Copper 0.066mg 0.284mg Semolina
Manganese 0.964mg 1.035mg Semolina
Selenium 7.7µg 19.9µg Semolina
Vitamin E 0.03mg Semolina
Vitamin B1 0.16mg 0.224mg Semolina
Vitamin B2 0.034mg 0.05mg Semolina
Vitamin B3 0.144mg 5.048mg Semolina
Vitamin B5 0.217mg 0.672mg Semolina
Vitamin B6 0.025mg 0.452mg Semolina
Folate 6µg 8µg Semolina
Vitamin K 0.1µg Semolina
Tryptophan 0.057mg 0.103mg Semolina
Threonine 0.086mg 0.271mg Semolina
Isoleucine 0.114mg 0.339mg Semolina
Leucine 0.235mg 0.656mg Semolina
Lysine 0.13mg 0.215mg Semolina
Methionine 0.057mg 0.183mg Semolina
Phenylalanine 0.155mg 0.398mg Semolina
Valine 0.165mg 0.47mg Semolina
Histidine 0.07mg 0.185mg Semolina
Saturated Fat 0.163g 0.294g Bran
Monounsaturated Fat 0.291g 0.258g Bran
Polyunsaturated fat 0.339g 0.322g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Semolina
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
26%
Semolina
Minerals Daily Need Coverage Score
33%
Bran
52%
Semolina

Comparison summary

Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.33g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.131g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.