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  6. Pork vs. Bran raw

Pork vs. Bran raw — In-Depth Nutrition Comparison

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A recap on differences between Pork and Bran raw

  • Pork has more Vitamin B12, and Vitamin B3, however, Bran raw is higher in Manganese, Phosphorus, Fiber, Iron, Magnesium, Copper, and Vitamin B1.
  • Bran raw covers your daily Manganese needs 244% more than Pork.
  • Bran raw has less Cholesterol.

Food varieties used in this article are Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Oat bran, raw.

Infographic

Pork vs Bran raw 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.
Pork
Pork
1
:
9
Bran raw
Bran raw
Contains more Calcium +205.3%
Contains more Iron +521.8%
Contains more Magnesium +739.3%
Contains more Phosphorus +198.4%
Contains more Potassium +33.8%
Contains less Sodium -93.5%
Contains more Zinc +30.1%
Contains more Copper +452.1%
Contains more Manganese +62455.6%
Equal in Selenium - 45.2
Pork
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +205.3%
Contains more Iron +521.8%
Contains more Magnesium +739.3%
Contains more Phosphorus +198.4%
Contains more Potassium +33.8%
Contains less Sodium -93.5%
Contains more Zinc +30.1%
Contains more Copper +452.1%
Contains more Manganese +62455.6%
Equal in Selenium - 45.2

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.
Pork
Pork
7
:
5
Bran raw
Bran raw
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +45.9%
Contains more Vitamin B3 +439.3%
Contains more Vitamin B6 +181.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +248.3%
Contains more Vitamin B1 +33.4%
Contains more Vitamin B5 +114%
Contains more Folate +940%
Contains more Vitamin K +∞%
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%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +45.9%
Contains more Vitamin B3 +439.3%
Contains more Vitamin B6 +181.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +248.3%
Contains more Vitamin B1 +33.4%
Contains more Vitamin B5 +114%
Contains more Folate +940%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
Pork
3
:
2
Bran raw
Bran raw
Contains more Protein +57.9%
Contains more Fats +98%
Contains more Water +783.5%
Contains more Carbs +∞%
Contains more Other +225.8%
Pork
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Bran raw
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more Protein +57.9%
Contains more Fats +98%
Contains more Water +783.5%
Contains more Carbs +∞%
Contains more Other +225.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
Pork
1
:
2
Bran raw
Bran raw
Contains more Monounsaturated Fat +160.5%
Contains less Saturated Fat -74.6%
Contains more Polyunsaturated fat +130.5%
Pork
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains more Monounsaturated Fat +160.5%
Contains less Saturated Fat -74.6%
Contains more Polyunsaturated fat +130.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork Bran raw Opinion
Net carbs 0g 50.82g Bran raw
Protein 27.32g 17.3g Pork
Fats 13.92g 7.03g Pork
Carbs 0g 66.22g Bran raw
Calories 242kcal 246kcal Bran raw
Sugar 0g 1.45g Pork
Fiber 0g 15.4g Bran raw
Calcium 19mg 58mg Bran raw
Iron 0.87mg 5.41mg Bran raw
Magnesium 28mg 235mg Bran raw
Phosphorus 246mg 734mg Bran raw
Potassium 423mg 566mg Bran raw
Sodium 62mg 4mg Bran raw
Zinc 2.39mg 3.11mg Bran raw
Copper 0.073mg 0.403mg Bran raw
Manganese 0.009mg 5.63mg Bran raw
Selenium 45.3µg 45.2µg Pork
Vitamin A 7IU 0IU Pork
Vitamin A RAE 2µg 0µg Pork
Vitamin E 0.29mg 1.01mg Bran raw
Vitamin D 53IU 0IU Pork
Vitamin D 1.3µg 0µg Pork
Vitamin C 0.6mg 0mg Pork
Vitamin B1 0.877mg 1.17mg Bran raw
Vitamin B2 0.321mg 0.22mg Pork
Vitamin B3 5.037mg 0.934mg Pork
Vitamin B5 0.698mg 1.494mg Bran raw
Vitamin B6 0.464mg 0.165mg Pork
Folate 5µg 52µg Bran raw
Vitamin B12 0.7µg 0µg Pork
Vitamin K 0µg 3.2µg Bran raw
Tryptophan 0.338mg 0.335mg Pork
Threonine 1.234mg 0.502mg Pork
Isoleucine 1.26mg 0.668mg Pork
Leucine 2.177mg 1.374mg Pork
Lysine 2.446mg 0.76mg Pork
Methionine 0.712mg 0.335mg Pork
Phenylalanine 1.086mg 0.908mg Pork
Valine 1.473mg 0.964mg Pork
Histidine 1.067mg 0.41mg Pork
Cholesterol 80mg 0mg Bran raw
Saturated Fat 5.23g 1.328g Bran raw
Monounsaturated Fat 6.19g 2.376g Pork
Polyunsaturated fat 1.2g 2.766g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Bran raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
56%
Pork
46%
Bran raw
Minerals Daily Need Coverage Score
55%
Pork
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 56)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 58mg)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 80mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 3.902g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $0.8)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/nutrients
  2. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.