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  6. Black pepper vs. Bran

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
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.
Black pepper
Black pepper
5
:
5
Bran
Bran
Contains more Calcium +663.8%
Contains more Iron +79.5%
Contains more Potassium +134.8%
Contains more Copper +230%
Contains more Manganese +126.5%
Contains more Magnesium +37.4%
Contains more Phosphorus +364.6%
Contains less Sodium -80%
Contains more Zinc +161.3%
Contains more Selenium +822.4%
Black pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 133% 365% 123% 68% 118% 3% 33% 444% 1664% 27%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +663.8%
Contains more Iron +79.5%
Contains more Potassium +134.8%
Contains more Copper +230%
Contains more Manganese +126.5%
Contains more Magnesium +37.4%
Contains more Phosphorus +364.6%
Contains less Sodium -80%
Contains more Zinc +161.3%
Contains more Selenium +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.
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 21% 0% 0% 27% 42% 22% 84% 68% 13% 0% 410%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black pepper
Black pepper
2
:
3
Bran
Bran
Contains more Water +90.2%
Contains more Other +242.8%
Contains more Protein +66.5%
Contains more Fats +115.6%
Equal in Carbs - 66.22
Black pepper
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
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 Water +90.2%
Contains more Other +242.8%
Contains more Protein +66.5%
Contains more Fats +115.6%
Equal in Carbs - 66.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black pepper
Black pepper
0
:
3
Bran
Bran
Contains more Monounsaturated Fat +221.5%
Contains more Polyunsaturated fat +177.2%
Equal in Saturated Fat - 1.328
Black pepper
44% 24% 32%
Saturated Fat: 1.392 g
Monounsaturated Fat: 0.739 g
Polyunsaturated fat: 0.998 g
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains more Monounsaturated Fat +221.5%
Contains more Polyunsaturated fat +177.2%
Equal in Saturated Fat - 1.328

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black pepper Bran Opinion
Net carbs 38.65g 50.82g Bran
Protein 10.39g 17.3g Bran
Fats 3.26g 7.03g Bran
Carbs 63.95g 66.22g Bran
Calories 251kcal 246kcal Black pepper
Fructose 0.23g Black pepper
Sugar 0.64g 1.45g Black pepper
Fiber 25.3g 15.4g Black pepper
Calcium 443mg 58mg Black pepper
Iron 9.71mg 5.41mg Black pepper
Magnesium 171mg 235mg Bran
Phosphorus 158mg 734mg Bran
Potassium 1329mg 566mg Black pepper
Sodium 20mg 4mg Bran
Zinc 1.19mg 3.11mg Bran
Copper 1.33mg 0.403mg Black pepper
Manganese 12.753mg 5.63mg Black pepper
Selenium 4.9µg 45.2µg Bran
Vitamin A 547IU 0IU Black pepper
Vitamin A RAE 27µg 0µg Black pepper
Vitamin E 1.04mg 1.01mg Black pepper
Vitamin B1 0.108mg 1.17mg Bran
Vitamin B2 0.18mg 0.22mg Bran
Vitamin B3 1.143mg 0.934mg Black pepper
Vitamin B5 1.399mg 1.494mg Bran
Vitamin B6 0.291mg 0.165mg Black pepper
Folate 17µg 52µg Bran
Vitamin K 163.7µg 3.2µg Black pepper
Tryptophan 0.058mg 0.335mg Bran
Threonine 0.244mg 0.502mg Bran
Isoleucine 0.366mg 0.668mg Bran
Leucine 1.014mg 1.374mg Bran
Lysine 0.244mg 0.76mg Bran
Methionine 0.096mg 0.335mg Bran
Phenylalanine 0.446mg 0.908mg Bran
Valine 0.547mg 0.964mg Bran
Histidine 0.159mg 0.41mg Bran
Saturated Fat 1.392g 1.328g Bran
Monounsaturated Fat 0.739g 2.376g Bran
Polyunsaturated fat 0.998g 2.766g Bran
Omega-3 - ALA 0.152g Black pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black pepper Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
60%
Black pepper
46%
Bran
Minerals Daily Need Coverage Score
297%
Black pepper
195%
Bran

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 is lower in Sugar?
Black pepper
Black pepper is lower in Sugar (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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 to 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.