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  6. Bran cereal vs. Arepa

Bran cereal vs. Arepa — In-Depth Nutrition Comparison

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What are the main differences between Bran cereal and Arepa?

  • Arepa has less Vitamin B6, Vitamin B12, Manganese, Iron, Vitamin B2, Vitamin B1, Phosphorus, Copper, Fiber, and Zinc than Bran cereal.
  • Bran cereal's daily need coverage for Vitamin B6 is 915% higher.

We used Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original and Restaurant, Latino, arepa (unleavened cornmeal bread) types in this comparison.

Infographic

Bran cereal vs Arepa 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 259% 117% 90% 660% 347% 338% 493% 34% 967% 51%
Arepa
Arepa
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 27% 7.8% 39% 10% 22% 50% 35% 15% 33%
Contains more MagnesiumMagnesium +1240.7%
Contains more CalciumCalcium +337.1%
Contains more PotassiumPotassium +1059.1%
Contains more IronIron +1592.3%
Contains more CopperCopper +3366.7%
Contains more ZincZinc +1450%
Contains more PhosphorusPhosphorus +882.9%
Contains more ManganeseManganese +6287.9%
Contains more SeleniumSelenium +54.1%
~equal in Sodium ~270mg

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 67% 105% 24% 129% 568% 625% 278% 64% 2769% 2350% 13% 983% 27%
Arepa
Arepa
0
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% 13% 5.8% 0% 18% 9.7% 17% 12% 25% 0% 8.8% 0% 2.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +720.2%
Contains more Vitamin EVitamin E +310.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +3142.9%
Contains more Vitamin B2Vitamin B2 +6352.4%
Contains more Vitamin B3Vitamin B3 +1566.7%
Contains more Vitamin B5Vitamin B5 +424.8%
Contains more Vitamin B6Vitamin B6 +11115%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +48.6%
Contains more FolateFolate +∞%
Contains more CholineCholine +1022.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 5% 74% 2% 6%
Protein: 13.14 g
Fats: 4.9 g
Carbs: 74.24 g
Water: 2.12 g
Other: 5.6 g
Arepa
Arepa
2
5% 5% 37% 51%
Protein: 5.48 g
Fats: 5.38 g
Carbs: 37.14 g
Water: 50.8 g
Other: 1.2 g
Contains more ProteinProtein +139.8%
Contains more CarbsCarbs +99.9%
Contains more OtherOther +366.7%
Contains more WaterWater +2296.2%
~equal in Fats ~5.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 22% 50%
Saturated Fat: Sat. Fat 1.1 g
Monounsaturated Fat: Mono. Fat 0.89 g
Polyunsaturated fat: Poly. Fat 2 g
Arepa
Arepa
1
54% 28% 18%
Saturated Fat: Sat. Fat 2.902 g
Monounsaturated Fat: Mono. Fat 1.514 g
Polyunsaturated fat: Poly. Fat 0.989 g
Contains less Sat. FatSaturated Fat -62.1%
Contains more Poly. FatPolyunsaturated fat +102.2%
Contains more Mono. FatMonounsaturated Fat +70.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
58% 35% 3% 3%
Starch: 21.8 g
Sucrose: 13.2 g
Glucose: 1.07 g
Fructose: 0.36 g
Lactose: 0 g
Maltose: 1.06 g
Galactose: 0 g
Arepa
Arepa
0
45% 55%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.41 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +3900%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +158.5%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran cereal Arepa Opinion
Calories 259kcal 219kcal Bran cereal
Protein 13.14g 5.48g Bran cereal
Fats 4.9g 5.38g Arepa
Vitamin C 20mg Bran cereal
Net carbs 44.94g 34.54g Bran cereal
Carbs 74.24g 37.14g Bran cereal
Cholesterol 0mg 5mg Bran cereal
Vitamin D 170IU Bran cereal
Magnesium 362mg 27mg Bran cereal
Calcium 389mg 89mg Bran cereal
Potassium 1020mg 88mg Bran cereal
Iron 17.6mg 1.04mg Bran cereal
Sugar 15.69g 0.87g Arepa
Fiber 29.3g 2.6g Bran cereal
Copper 1.04mg 0.03mg Bran cereal
Zinc 12.4mg 0.8mg Bran cereal
Starch 21.8g Bran cereal
Phosphorus 1150mg 117mg Bran cereal
Sodium 258mg 270mg Bran cereal
Vitamin A 1747IU 213IU Bran cereal
Vitamin A 522µg 61µg Bran cereal
Vitamin E 1.19mg 0.29mg Bran cereal
Vitamin D 4.3µg Bran cereal
Manganese 7.41mg 0.116mg Bran cereal
Selenium 9.4µg 6.1µg Bran cereal
Vitamin B1 2.27mg 0.07mg Bran cereal
Vitamin B2 2.71mg 0.042mg Bran cereal
Vitamin B3 14.8mg 0.888mg Bran cereal
Vitamin B5 1.06mg 0.202mg Bran cereal
Vitamin B6 12mg 0.107mg Bran cereal
Vitamin B12 18.8µg 0µg Bran cereal
Vitamin K 5.2µg 3.5µg Bran cereal
Folate 1310µg Bran cereal
Trans Fat 0g 0.157g Bran cereal
Choline 49.4mg 4.4mg Bran cereal
Saturated Fat 1.1g 2.902g Bran cereal
Monounsaturated Fat 0.89g 1.514g Arepa
Polyunsaturated fat 2g 0.989g Bran cereal
Tryptophan 0.22mg 0.048mg Bran cereal
Threonine 0.38mg 0.193mg Bran cereal
Isoleucine 0.35mg 0.207mg Bran cereal
Leucine 0.7mg 0.671mg Bran cereal
Lysine 0.35mg 0.228mg Bran cereal
Methionine 0.17mg 0.131mg Bran cereal
Phenylalanine 0.48mg 0.276mg Bran cereal
Valine 0.52mg 0.276mg Bran cereal
Histidine 0.28mg 0.166mg Bran cereal
Fructose 0.36g 0g Bran cereal
Omega-3 - EPA 0g 0.003g Arepa
Omega-3 - ALA 0.065g Arepa
Omega-3 - DPA 0g 0.003g Arepa
Omega-6 - Gamma-linoleic acid 0.002g Arepa
Omega-6 - Dihomo-gamma-linoleic acid 0.005g Arepa
Omega-6 - Eicosadienoic acid 0g 0.003g Arepa
Omega-6 - Linoleic acid 0.825g Arepa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran cereal Arepa
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
615%
Bran cereal
8%
Arepa
Minerals Daily Need Coverage Score
335%
Bran cereal
26%
Arepa

Comparison summary

Which food is lower in Cholesterol?
Bran cereal
Bran cereal is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Bran cereal
Bran cereal contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Bran cereal
Bran cereal is lower in Saturated Fat (difference - 1.802g)
Which food is richer in minerals?
Bran cereal
Bran cereal is relatively richer in minerals
Which food is richer in vitamins?
Bran cereal
Bran cereal is relatively richer in vitamins
Which food is lower in Sugar?
Arepa
Arepa is lower in Sugar (difference - 14.82g)
Which food is lower in glycemic index?
Arepa
Arepa is lower in glycemic index (difference - 8)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Arepa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168070/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.