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  6. Pork vs. Bran

Pork vs. Bran — In-Depth Nutrition Comparison

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What are the main differences between Pork and Bran?

  • Pork is richer in Selenium, Vitamin B1, Vitamin B6, Vitamin B3, Vitamin B12, Vitamin B2, and Phosphorus, yet Bran is richer in Manganese.
  • Pork's daily need coverage for Selenium is 68% higher.
  • Bran contains less Cholesterol.

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

Infographic

Pork vs Bran 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
6
:
4
Bran
Bran
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%
Contains more Magnesium +42.9%
Contains less Sodium -98.4%
Contains more Manganese +10611.1%
Equal in Iron - 0.88
Equal in Copper - 0.066
Pork
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
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%
Contains more Magnesium +42.9%
Contains less Sodium -98.4%
Contains more Manganese +10611.1%
Equal in Iron - 0.88
Equal in Copper - 0.066

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
11
:
1
Bran
Bran
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 +∞%
Contains more Folate +20%
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
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%
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 +∞%
Contains more Folate +20%

Macronutrient Comparison

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

Fat Type Comparison

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

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Bran
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
56%
Pork
6%
Bran
Minerals Daily Need Coverage Score
55%
Pork
33%
Bran

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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.