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Apricot vs. Bran raw — In-Depth Nutrition Comparison

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The main differences between apricots and bran raw

  • Apricots have more vitamin A; however, bran raw has more manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, copper, and zinc.
  • Daily need coverage for manganese for bran raw is 241% higher.
  • Bran raw has a higher glycemic index than apricots.

Food types used in this article are Apricots, raw and Oat bran, raw.

Infographic

Apricot vs Bran raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.9% 23% 15% 26% 5.5% 9.9% 0.13% 10% 0.55%
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 less SodiumSodium -75%
Contains more MagnesiumMagnesium +2250%
Contains more CalciumCalcium +346.2%
Contains more PotassiumPotassium +118.5%
Contains more IronIron +1287.2%
Contains more CopperCopper +416.7%
Contains more ZincZinc +1455%
Contains more PhosphorusPhosphorus +3091.3%
Contains more ManganeseManganese +7211.7%
Contains more SeleniumSelenium +45100%

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 33% 32% 18% 0% 7.5% 9.2% 11% 14% 12% 0% 8.3% 6.8% 1.5%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +13.5%
Contains more Vitamin B1Vitamin B1 +3800%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +55.7%
Contains more Vitamin B5Vitamin B5 +522.5%
Contains more Vitamin B6Vitamin B6 +205.6%
Contains more FolateFolate +477.8%
Contains more CholineCholine +1050%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~3.2µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 86%
Protein: 1.4 g
Fats: 0.39 g
Carbs: 11.12 g
Water: 86.35 g
Other: 0.74 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 WaterWater +1218.3%
Contains more ProteinProtein +1135.7%
Contains more FatsFats +1702.6%
Contains more CarbsCarbs +495.5%
Contains more OtherOther +291.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 62% 28%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.17 g
Polyunsaturated fat: Poly. Fat 0.077 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 less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +1297.6%
Contains more Poly. FatPolyunsaturated fat +3492.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Apricot Bran raw DV% diff.
Manganese 0.077mg 5.63mg 241%
Phosphorus 23mg 734mg 102%
Vitamin B1 0.03mg 1.17mg 95%
Selenium 0.1µg 45.2µg 82%
Iron 0.39mg 5.41mg 63%
Magnesium 10mg 235mg 54%
Fiber 2g 15.4g 54%
Copper 0.078mg 0.403mg 36%
Protein 1.4g 17.3g 32%
Zinc 0.2mg 3.11mg 26%
Vitamin B5 0.24mg 1.494mg 25%
Polyunsaturated fat 0.077g 2.766g 18%
Carbs 11.12g 66.22g 18%
Vitamin B2 0.04mg 0.22mg 14%
Folate 9µg 52µg 11%
Vitamin C 10mg 0mg 11%
Vitamin A 96µg 0µg 11%
Calories 48kcal 246kcal 10%
Fats 0.39g 7.03g 10%
Potassium 259mg 566mg 9%
Vitamin B6 0.054mg 0.165mg 9%
Monounsaturated fat 0.17g 2.376g 6%
Saturated fat 0.027g 1.328g 6%
Choline 2.8mg 32.2mg 5%
Calcium 13mg 58mg 5%
Vitamin B3 0.6mg 0.934mg 2%
Vitamin E 0.89mg 1.01mg 1%
Fructose 0.94g 1%
Net carbs 9.12g 50.82g N/A
Sugar 9.24g 1.45g N/A
Sodium 1mg 4mg 0%
Vitamin K 3.3µg 3.2µg 0%
Tryptophan 0.015mg 0.335mg 0%
Threonine 0.047mg 0.502mg 0%
Isoleucine 0.041mg 0.668mg 0%
Leucine 0.077mg 1.374mg 0%
Lysine 0.097mg 0.76mg 0%
Methionine 0.006mg 0.335mg 0%
Phenylalanine 0.052mg 0.908mg 0%
Valine 0.047mg 0.964mg 0%
Histidine 0.027mg 0.41mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apricot Bran raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Apricot
44%
Bran raw
Minerals Daily Need Coverage Score
10%
Apricot
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 7.79g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food contains less Sodium?
Apricot
Apricot contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Apricot
Apricot is lower in Saturated fat (difference - 1.301g)
Which food is lower in glycemic index?
Apricot
Apricot is lower in glycemic index (difference - 22)
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. Apricot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171697/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.