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  6. Cheese vs. Bran raw

Cheese vs. Bran raw — In-Depth Nutrition Comparison

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Important differences between Cheese and Bran raw

  • Cheese has more Calcium, and Vitamin B12, however, Bran raw has more Manganese, Vitamin B1, Iron, Fiber, Magnesium, Copper, and Phosphorus.
  • Bran raw's daily need coverage for Manganese is 244% more.
  • Bran raw is lower in Saturated Fat.

The food varieties used in the comparison are Cheese, cheddar and Oat bran, raw.

Infographic

Cheese 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.
Cheese
Cheese
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 CalciumCalcium +1124.1%
Contains more ZincZinc +17%
Contains more MagnesiumMagnesium +770.4%
Contains more PotassiumPotassium +644.7%
Contains more IronIron +3764.3%
Contains more CopperCopper +1243.3%
Contains more PhosphorusPhosphorus +61.3%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +20751.9%
Contains more SeleniumSelenium +58.6%

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.
Cheese
Cheese
4
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% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +94.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin E Vitamin E +42.3%
Contains more Vitamin B1Vitamin B1 +3934.5%
Contains more Vitamin B3Vitamin B3 +1483.1%
Contains more Vitamin B5Vitamin B5 +264.4%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +92.6%
Contains more CholineCholine +95.2%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +32.2%
Contains more FatsFats +373.8%
Contains more WaterWater +465.2%
Contains more OtherOther +27.9%
Contains more CarbsCarbs +2043%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
1
64% 31% 5%
Saturated Fat: Sat. Fat 18.867 g
Monounsaturated Fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +289.1%
Contains less Sat. FatSaturated Fat -93%
Contains more Poly. FatPolyunsaturated fat +94.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheese Bran raw Opinion
Calories 404kcal 246kcal Cheese
Protein 22.87g 17.3g Cheese
Fats 33.31g 7.03g Cheese
Net carbs 3.09g 50.82g Bran raw
Carbs 3.09g 66.22g Bran raw
Cholesterol 99mg 0mg Bran raw
Vitamin D 24IU 0IU Cheese
Magnesium 27mg 235mg Bran raw
Calcium 710mg 58mg Cheese
Potassium 76mg 566mg Bran raw
Iron 0.14mg 5.41mg Bran raw
Sugar 0.48g 1.45g Cheese
Fiber 0g 15.4g Bran raw
Copper 0.03mg 0.403mg Bran raw
Zinc 3.64mg 3.11mg Cheese
Phosphorus 455mg 734mg Bran raw
Sodium 653mg 4mg Bran raw
Vitamin A 1242IU 0IU Cheese
Vitamin A RAE 330µg 0µg Cheese
Vitamin E 0.71mg 1.01mg Bran raw
Vitamin D 0.6µg 0µg Cheese
Manganese 0.027mg 5.63mg Bran raw
Selenium 28.5µg 45.2µg Bran raw
Vitamin B1 0.029mg 1.17mg Bran raw
Vitamin B2 0.428mg 0.22mg Cheese
Vitamin B3 0.059mg 0.934mg Bran raw
Vitamin B5 0.41mg 1.494mg Bran raw
Vitamin B6 0.066mg 0.165mg Bran raw
Vitamin B12 1.1µg 0µg Cheese
Vitamin K 2.4µg 3.2µg Bran raw
Folate 27µg 52µg Bran raw
Trans Fat 0.917g Bran raw
Choline 16.5mg 32.2mg Bran raw
Saturated Fat 18.867g 1.328g Bran raw
Monounsaturated Fat 9.246g 2.376g Cheese
Polyunsaturated fat 1.421g 2.766g Bran raw
Tryptophan 0.547mg 0.335mg Cheese
Threonine 1.044mg 0.502mg Cheese
Isoleucine 1.206mg 0.668mg Cheese
Leucine 1.939mg 1.374mg Cheese
Lysine 1.025mg 0.76mg Cheese
Methionine 0.547mg 0.335mg Cheese
Phenylalanine 1.074mg 0.908mg Cheese
Valine 1.404mg 0.964mg Cheese
Histidine 0.547mg 0.41mg Cheese
Omega-3 - EPA 0.01g 0g Cheese
Omega-3 - DHA 0.001g 0g Cheese
Omega-3 - DPA 0.017g 0g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese Bran raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
33%
Cheese
44%
Bran raw
Minerals Daily Need Coverage Score
79%
Cheese
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 0.97g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 56)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 649mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 17.539g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $2)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.