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  6. American cheese vs. Bran raw

American cheese vs. Bran raw — In-Depth Nutrition Comparison

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What are the main differences between American cheese and bran raw?

  • American cheese is richer in calcium and vitamin B12, yet bran raw is richer in manganese, vitamin B1, fiber, iron, magnesium, and selenium.
  • Bran raw's daily need coverage for manganese is 243% higher.
  • Bran raw contains less sodium.
  • American cheese has a lower glycemic index than bran raw.

We used Cheese, pasteurized process, American, without added vitamin D and Oat bran, raw types in this comparison.

Infographic

American cheese 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +1701.7%
Contains more MagnesiumMagnesium +803.8%
Contains more PotassiumPotassium +328.8%
Contains more IronIron +758.7%
Contains more CopperCopper +776.1%
Contains more ZincZinc +24.9%
Contains more PhosphorusPhosphorus +14.5%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +13631.7%
Contains more SeleniumSelenium +123.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +12.4%
Contains more Vitamin EVitamin E +26.3%
Contains more Vitamin B1Vitamin B1 +7700%
Contains more Vitamin B3Vitamin B3 +1128.9%
Contains more Vitamin B5Vitamin B5 +270.7%
Contains more Vitamin B6Vitamin B6 +205.6%
Contains more Vitamin KVitamin K +23.1%
Contains more FolateFolate +550%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.22mg

All nutrients comparison - raw data values

Nutrient American cheese Bran raw DV% diff.
Manganese 0.041mg 5.63mg 243%
Calcium 1045mg 58mg 99%
Vitamin B1 0.015mg 1.17mg 96%
Saturated fat 18.057g 1.328g 76%
Sodium 1671mg 4mg 72%
Vitamin B12 1.5µg 0µg 63%
Fiber 0g 15.4g 62%
Iron 0.63mg 5.41mg 60%
Magnesium 26mg 235mg 50%
Selenium 20.2µg 45.2µg 45%
Copper 0.046mg 0.403mg 40%
Fats 31.79g 7.03g 38%
Cholesterol 100mg 0mg 33%
Vitamin A 250µg 0µg 28%
Vitamin B5 0.403mg 1.494mg 22%
Carbs 3.7g 66.22g 21%
Monounsaturated fat 8.236g 2.376g 15%
Potassium 132mg 566mg 13%
Phosphorus 641mg 734mg 13%
Folate 8µg 52µg 11%
Polyunsaturated fat 1.286g 2.766g 10%
Vitamin B6 0.054mg 0.165mg 9%
Calories 371kcal 246kcal 6%
Zinc 2.49mg 3.11mg 6%
Vitamin B3 0.076mg 0.934mg 5%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Protein 18.13g 17.3g 2%
Vitamin B2 0.234mg 0.22mg 1%
Vitamin E 0.8mg 1.01mg 1%
Vitamin K 2.6µg 3.2µg 1%
Choline 36.2mg 32.2mg 1%
Net carbs 3.7g 50.82g N/A
Sugar 2.26g 1.45g N/A
Trans fat 1.144g N/A
Tryptophan 0.232mg 0.335mg 0%
Threonine 0.772mg 0.502mg 0%
Isoleucine 0.938mg 0.668mg 0%
Leucine 1.716mg 1.374mg 0%
Lysine 1.516mg 0.76mg 0%
Methionine 0.475mg 0.335mg 0%
Phenylalanine 0.939mg 0.908mg 0%
Valine 1.187mg 0.964mg 0%
Histidine 0.546mg 0.41mg 0%
Omega-3 - EPA 0.012g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
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 FatsFats +352.2%
Contains more WaterWater +504.7%
Contains more OtherOther +133.4%
Contains more CarbsCarbs +1689.7%
~equal in Protein ~17.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +246.6%
Contains less Sat. FatSaturated fat -92.6%
Contains more Poly. FatPolyunsaturated fat +115.1%

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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.