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

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
:
4
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
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%
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

Comparison summary table

Pay attention to 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 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
Starch g g
Fructose 0.23g g 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
Vitamin A 547IU 0IU Black pepper
Vitamin E 1.04mg 1.01mg Black pepper
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g g Bran
Saturated Fat 1.392g 1.328g Bran
Monounsaturated Fat 0.739g 2.376g Bran
Polyunsaturated fat 0.998g 2.766g Bran

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
62%
Black pepper
104%
Bran
Carbohydrates
64%
Black pepper
66%
Bran
Fats
15%
Black pepper
32%
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.