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Black pepper vs Bran - In-Depth Nutrition Comparison

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Summary of differences between Black pepper and Bran

  • Black pepper has more Manganese, Vitamin K, Copper, Iron, Fiber, Calcium and Potassium, while Bran has more Vitamin B1, Phosphorus and Selenium.
  • Black pepper covers your daily need of Manganese 310% more than Bran.
  • Black pepper contains 51 times more Vitamin K than Bran. While Black pepper contains 163.7µg of Vitamin K, Bran contains only 3.2µg.

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

Infographic

Black pepper vs Bran 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Black pepper
Black pepper
4
:
4
Bran
Bran
Contains more Iron +79.5%
Contains more Calcium +663.8%
Contains more Potassium +134.8%
Contains more Copper +230%
Contains more Magnesium +37.4%
Contains more Zinc +161.3%
Contains more Phosphorus +364.6%
Contains less Sodium -80%
Black pepper
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 365% 133% 118% 123% 444% 33% 68% 3%
Bran
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Contains more Iron +79.5%
Contains more Calcium +663.8%
Contains more Potassium +134.8%
Contains more Copper +230%
Contains more Magnesium +37.4%
Contains more Zinc +161.3%
Contains more Phosphorus +364.6%
Contains less Sodium -80%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Black pepper
Black pepper
5
:
4
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B3 +22.4%
Contains more Vitamin B6 +76.4%
Contains more Vitamin K +5015.6%
Contains more Vitamin B1 +983.3%
Contains more Vitamin B2 +22.2%
Contains more Folate +205.9%
Equal in Vitamin E - 1.01
Equal in Vitamin B5 - 1.494
Black pepper
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 33% 21% 0% 27% 42% 22% 84% 68% 0% 410% 13%
Bran
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +22.4%
Contains more Vitamin B6 +76.4%
Contains more Vitamin K +5015.6%
Contains more Vitamin B1 +983.3%
Contains more Vitamin B2 +22.2%
Contains more Folate +205.9%
Equal in Vitamin E - 1.01
Equal in Vitamin B5 - 1.494

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
60
Black pepper
46
Bran
Mineral Summary Score
160
Black pepper
122
Bran

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
62%
Black pepper
104%
Bran
Carbohydrates
64%
Black pepper
66%
Bran
Fats
15%
Black pepper
32%
Bran

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black pepper Bran
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Black pepper Bran
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.064g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.5)
Which food contains less Sugars?
Black pepper
Black pepper contains less Sugars (difference - 0.81g)
Which food is lower in glycemic index?
Black pepper
Black pepper is lower in glycemic index (difference - 24)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Black pepper Bran Opinion
Calories 251 246 Black pepper
Protein 10.39 17.3 Bran
Fats 3.26 7.03 Bran
Vitamin C 0 0
Carbs 63.95 66.22 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 9.71 5.41 Black pepper
Calcium 443 58 Black pepper
Potassium 1329 566 Black pepper
Magnesium 171 235 Bran
Sugars 0.64 1.45 Black pepper
Fiber 25.3 15.4 Black pepper
Copper 1.33 0.403 Black pepper
Zinc 1.19 3.11 Bran
Starch
Phosphorus 158 734 Bran
Sodium 20 4 Bran
Vitamin A 547 0 Black pepper
Vitamin E 1.04 1.01 Black pepper
Vitamin D 0 0
Vitamin B1 0.108 1.17 Bran
Vitamin B2 0.18 0.22 Bran
Vitamin B3 1.143 0.934 Black pepper
Vitamin B5 1.399 1.494 Bran
Vitamin B6 0.291 0.165 Black pepper
Vitamin B12 0 0
Vitamin K 163.7 3.2 Black pepper
Folate 17 52 Bran
Trans Fat 0 Bran
Saturated Fat 1.392 1.328 Bran
Monounsaturated Fat 0.739 2.376 Bran
Polyunsaturated fat 0.998 2.766 Bran
Tryptophan 0.058 0.335 Bran
Threonine 0.244 0.502 Bran
Isoleucine 0.366 0.668 Bran
Leucine 1.014 1.374 Bran
Lysine 0.244 0.76 Bran
Methionine 0.096 0.335 Bran
Phenylalanine 0.446 0.908 Bran
Valine 0.547 0.964 Bran
Histidine 0.159 0.41 Bran
Fructose 0.23 Black pepper

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods 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 - 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.