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  6. Black pepper vs. Bran

Black pepper vs. Bran — In-Depth Nutrition Comparison

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The main differences between black pepper and bran

  • Bran contains less manganese, copper, iron, fiber, calcium, potassium, magnesium, vitamin B5, vitamin B6, and vitamin B2 than black pepper.
  • Daily need coverage for manganese for black pepper is 513% higher.
  • Bran has 44 times less calcium than black pepper. Black pepper has 443mg of calcium, while bran has 10mg.
  • Bran has a higher glycemic index than black pepper.

Food types used in this article are Spices, pepper, black and Oat bran, cooked.

Infographic

Black pepper 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.
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%
Bran
Bran
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more MagnesiumMagnesium +327.5%
Contains more CalciumCalcium +4330%
Contains more PotassiumPotassium +1344.6%
Contains more IronIron +1003.4%
Contains more CopperCopper +1915.2%
Contains more ZincZinc +124.5%
Contains more PhosphorusPhosphorus +32.8%
Contains more ManganeseManganese +1222.9%
Contains less SodiumSodium -95%
Contains more SeleniumSelenium +57.1%

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%
Bran
Bran
1
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% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +429.4%
Contains more Vitamin B3Vitamin B3 +693.8%
Contains more Vitamin B5Vitamin B5 +544.7%
Contains more Vitamin B6Vitamin B6 +1064%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +183.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +48.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black pepper Bran DV% diff.
Manganese 12.753mg 0.964mg 513%
Copper 1.33mg 0.066mg 140%
Vitamin K 163.7µg 136%
Iron 9.71mg 0.88mg 110%
Fiber 25.3g 2.6g 91%
Calcium 443mg 10mg 43%
Potassium 1329mg 92mg 36%
Magnesium 171mg 40mg 31%
Vitamin B5 1.399mg 0.217mg 24%
Vitamin B6 0.291mg 0.025mg 20%
Carbs 63.95g 11.44g 18%
Protein 10.39g 3.21g 14%
Calories 251kcal 40kcal 11%
Vitamin B2 0.18mg 0.034mg 11%
Vitamin E 1.04mg 7%
Saturated fat 1.392g 0.163g 6%
Phosphorus 158mg 119mg 6%
Zinc 1.19mg 0.53mg 6%
Vitamin B3 1.143mg 0.144mg 6%
Selenium 4.9µg 7.7µg 5%
Vitamin B1 0.108mg 0.16mg 4%
Polyunsaturated fat 0.998g 0.339g 4%
Fats 3.26g 0.86g 4%
Vitamin A 27µg 0µg 3%
Folate 17µg 6µg 3%
Choline 11.3mg 2%
Monounsaturated fat 0.739g 0.291g 1%
Sodium 20mg 1mg 1%
Net carbs 38.65g 8.84g N/A
Sugar 0.64g N/A
Tryptophan 0.058mg 0.057mg 0%
Threonine 0.244mg 0.086mg 0%
Isoleucine 0.366mg 0.114mg 0%
Leucine 1.014mg 0.235mg 0%
Lysine 0.244mg 0.13mg 0%
Methionine 0.096mg 0.057mg 0%
Phenylalanine 0.446mg 0.155mg 0%
Valine 0.547mg 0.165mg 0%
Histidine 0.159mg 0.07mg 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
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +223.7%
Contains more FatsFats +279.1%
Contains more CarbsCarbs +459%
Contains more OtherOther +1928.6%
Contains more WaterWater +574.2%

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
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated fat +154%
Contains more Poly. FatPolyunsaturated fat +194.4%
Contains less Sat. FatSaturated fat -88.3%

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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 - 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.