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  6. Brisket raw vs. Bran raw

Brisket raw vs. Bran raw — In-Depth Nutrition Comparison

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What are the main differences between brisket raw and bran raw?

  • Brisket raw is richer in vitamin B12, yet bran raw is richer in manganese, vitamin B1, phosphorus, fiber, selenium, magnesium, iron, copper, and vitamin B5.
  • Bran raw's daily need coverage for manganese is 244% higher.
  • Brisket raw has a lower glycemic index than bran raw.

We used Beef, brisket, whole, separable lean only, all grades, raw and Oat bran, raw types in this comparison.

Infographic

Brisket raw vs Bran raw 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 16% 1.5% 29% 72% 27% 118% 86% 10% 1.8% 89%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more ZincZinc +38.6%
Contains more MagnesiumMagnesium +921.7%
Contains more CalciumCalcium +1060%
Contains more PotassiumPotassium +71.5%
Contains more IronIron +181.8%
Contains more CopperCopper +403.8%
Contains more PhosphorusPhosphorus +265.2%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +40114.3%
Contains more SeleniumSelenium +175.6%

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% 0% 6.4% 0% 25% 39% 74% 21% 97% 304% 3.3% 5.3% 47%
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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin B3Vitamin B3 +321.8%
Contains more Vitamin B6Vitamin B6 +154.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +168.6%
Contains more Vitamin EVitamin E +215.6%
Contains more Vitamin B1Vitamin B1 +1070%
Contains more Vitamin B2Vitamin B2 +29.4%
Contains more Vitamin B5Vitamin B5 +326.9%
Contains more Vitamin KVitamin K +146.2%
Contains more FolateFolate +642.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Brisket raw Bran raw DV% diff.
Manganese 0.014mg 5.63mg 244%
Vitamin B12 2.43µg 0µg 101%
Vitamin B1 0.1mg 1.17mg 89%
Phosphorus 201mg 734mg 76%
Fiber 0g 15.4g 62%
Selenium 16.4µg 45.2µg 52%
Magnesium 23mg 235mg 50%
Iron 1.92mg 5.41mg 44%
Copper 0.08mg 0.403mg 36%
Vitamin B5 0.35mg 1.494mg 23%
Carbs 0g 66.22g 22%
Cholesterol 62mg 0mg 21%
Vitamin B6 0.42mg 0.165mg 20%
Vitamin B3 3.94mg 0.934mg 19%
Polyunsaturated fat 0.23g 2.766g 17%
Zinc 4.31mg 3.11mg 11%
Folate 7µg 52µg 11%
Choline 86.5mg 32.2mg 10%
Potassium 330mg 566mg 7%
Protein 20.72g 17.3g 7%
Saturated fat 2.59g 1.328g 6%
Vitamin E 0.32mg 1.01mg 5%
Calcium 5mg 58mg 5%
Calories 155kcal 246kcal 5%
Vitamin B2 0.17mg 0.22mg 4%
Sodium 79mg 4mg 3%
Monounsaturated fat 3.46g 2.376g 3%
Vitamin K 1.3µg 3.2µg 2%
Fats 7.37g 7.03g 1%
Net carbs 0g 50.82g N/A
Sugar 0g 1.45g N/A
Tryptophan 0.232mg 0.335mg 0%
Threonine 0.905mg 0.502mg 0%
Isoleucine 0.931mg 0.668mg 0%
Leucine 1.637mg 1.374mg 0%
Lysine 1.724mg 0.76mg 0%
Methionine 0.53mg 0.335mg 0%
Phenylalanine 0.809mg 0.908mg 0%
Valine 1.008mg 0.964mg 0%
Histidine 0.709mg 0.41mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 7% 70%
Protein: 20.72 g
Fats: 7.37 g
Carbs: 0 g
Water: 70.29 g
Other: 1.62 g
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 ProteinProtein +19.8%
Contains more WaterWater +973.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +79%
~equal in Fats ~7.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 55% 4%
Saturated fat: Sat. Fat 2.59 g
Monounsaturated fat: Mono. Fat 3.46 g
Polyunsaturated fat: Poly. Fat 0.23 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +45.6%
Contains less Sat. FatSaturated fat -48.7%
Contains more Poly. FatPolyunsaturated fat +1102.6%

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. Brisket raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168607/nutrients
  2. Bran raw - 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.