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  6. Black pepper vs. Bran raw

Black pepper vs. Bran raw — In-Depth Nutrition Comparison

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Summary of differences between black pepper and bran raw

  • Black pepper has more manganese, vitamin K, copper, iron, fiber, calcium, and potassium, while bran raw has more vitamin B1, phosphorus, and selenium.
  • Black pepper covers your daily need for manganese, 310% more than bran raw.
  • Black pepper contains 51 times more vitamin K than bran raw. While black pepper contains 163.7µg of vitamin K, bran raw contains only 3.2µg.
  • Black pepper has a lower glycemic index. The glycemic index of black pepper is 32, while the glycemic index of bran raw is 56.

These are the specific foods used in this comparison Spices, pepper, black and Oat bran, raw.

Infographic

Black pepper 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 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
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 +663.8%
Contains more PotassiumPotassium +134.8%
Contains more IronIron +79.5%
Contains more CopperCopper +230%
Contains more ManganeseManganese +126.5%
Contains more MagnesiumMagnesium +37.4%
Contains more ZincZinc +161.3%
Contains more PhosphorusPhosphorus +364.6%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +822.4%

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% 9% 21% 0% 27% 42% 21% 84% 67% 0% 409% 13% 6.2%
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 B3Vitamin B3 +22.4%
Contains more Vitamin B6Vitamin B6 +76.4%
Contains more Vitamin KVitamin K +5015.6%
Contains more Vitamin B1Vitamin B1 +983.3%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more FolateFolate +205.9%
Contains more CholineCholine +185%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~1.01mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.494mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black pepper Bran raw DV% diff.
Manganese 12.753mg 5.63mg 310%
Vitamin K 163.7µg 3.2µg 134%
Copper 1.33mg 0.403mg 103%
Vitamin B1 0.108mg 1.17mg 89%
Phosphorus 158mg 734mg 82%
Selenium 4.9µg 45.2µg 73%
Iron 9.71mg 5.41mg 54%
Fiber 25.3g 15.4g 40%
Calcium 443mg 58mg 39%
Potassium 1329mg 566mg 22%
Zinc 1.19mg 3.11mg 17%
Magnesium 171mg 235mg 15%
Protein 10.39g 17.3g 14%
Polyunsaturated fat 0.998g 2.766g 12%
Vitamin B6 0.291mg 0.165mg 10%
Folate 17µg 52µg 9%
Fats 3.26g 7.03g 6%
Monounsaturated fat 0.739g 2.376g 4%
Choline 11.3mg 32.2mg 4%
Vitamin A 27µg 0µg 3%
Vitamin B2 0.18mg 0.22mg 3%
Vitamin B5 1.399mg 1.494mg 2%
Sodium 20mg 4mg 1%
Carbs 63.95g 66.22g 1%
Vitamin B3 1.143mg 0.934mg 1%
Calories 251kcal 246kcal 0%
Net carbs 38.65g 50.82g N/A
Sugar 0.64g 1.45g N/A
Vitamin E 1.04mg 1.01mg 0%
Saturated fat 1.392g 1.328g 0%
Tryptophan 0.058mg 0.335mg 0%
Threonine 0.244mg 0.502mg 0%
Isoleucine 0.366mg 0.668mg 0%
Leucine 1.014mg 1.374mg 0%
Lysine 0.244mg 0.76mg 0%
Methionine 0.096mg 0.335mg 0%
Phenylalanine 0.446mg 0.908mg 0%
Valine 0.547mg 0.964mg 0%
Histidine 0.159mg 0.41mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.152g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 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 +90.2%
Contains more OtherOther +242.8%
Contains more ProteinProtein +66.5%
Contains more FatsFats +115.6%
~equal in Carbs ~66.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 24% 32%
Saturated fat: Sat. Fat 1.392 g
Monounsaturated fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 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 +221.5%
Contains more Poly. FatPolyunsaturated fat +177.2%
~equal in Saturated fat ~1.328g

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. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.