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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.
  • Bran raw has a higher glycemic index than cheese.

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +94.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin 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%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Bran raw DV% diff.
Manganese 0.027mg 5.63mg 244%
Vitamin B1 0.029mg 1.17mg 95%
Saturated fat 18.867g 1.328g 80%
Iron 0.14mg 5.41mg 66%
Calcium 710mg 58mg 65%
Fiber 0g 15.4g 62%
Magnesium 27mg 235mg 50%
Vitamin B12 1.1µg 0µg 46%
Copper 0.03mg 0.403mg 41%
Fats 33.31g 7.03g 40%
Phosphorus 455mg 734mg 40%
Vitamin A 330µg 0µg 37%
Cholesterol 99mg 0mg 33%
Selenium 28.5µg 45.2µg 30%
Sodium 653mg 4mg 28%
Vitamin B5 0.41mg 1.494mg 22%
Carbs 3.09g 66.22g 21%
Monounsaturated fat 9.246g 2.376g 17%
Vitamin B2 0.428mg 0.22mg 16%
Potassium 76mg 566mg 14%
Protein 22.87g 17.3g 11%
Polyunsaturated fat 1.421g 2.766g 9%
Calories 404kcal 246kcal 8%
Vitamin B6 0.066mg 0.165mg 8%
Folate 27µg 52µg 6%
Zinc 3.64mg 3.11mg 5%
Vitamin B3 0.059mg 0.934mg 5%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Choline 16.5mg 32.2mg 3%
Vitamin E 0.71mg 1.01mg 2%
Vitamin K 2.4µg 3.2µg 1%
Protein per 100 calories 5.7g 7g N/A
Calories per 10 g protein 177kcal 142kcal N/A
Weight per 100 calories 25g 41g N/A
Unsaturated / Saturated Fat ratio 0.57 3.9 N/A
Net carbs 3.09g 50.82g N/A
Sugar 0.48g 1.45g N/A
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.335mg 0%
Threonine 1.044mg 0.502mg 0%
Isoleucine 1.206mg 0.668mg 0%
Leucine 1.939mg 1.374mg 0%
Lysine 1.025mg 0.76mg 0%
Methionine 0.547mg 0.335mg 0%
Phenylalanine 1.074mg 0.908mg 0%
Valine 1.404mg 0.964mg 0%
Histidine 0.547mg 0.41mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

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%

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.