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  6. Cheddar Cheese vs. Bran

Cheddar Cheese vs. Bran — In-Depth Nutrition Comparison

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Summary of differences between Cheddar Cheese and Bran

  • Cheddar Cheese has more Calcium, Phosphorus, Vitamin B12, Selenium, Vitamin A RAE, and Vitamin B2, however, Bran is higher in Manganese.
  • Cheddar Cheese covers your daily need of Saturated Fat 94% more than Bran.
  • Bran has less Cholesterol.

These are the specific foods used in this comparison Cheese, cheddar and Oat bran, cooked.

Infographic

Cheddar Cheese 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cheddar Cheese
Cheddar Cheese
4
:
6
Bran
Bran
Contains more Calcium +7000%
Contains more Phosphorus +282.4%
Contains more Zinc +586.8%
Contains more Selenium +270.1%
Contains more Iron +528.6%
Contains more Magnesium +48.1%
Contains more Potassium +21.1%
Contains less Sodium -99.8%
Contains more Copper +120%
Contains more Manganese +3470.4%
Cheddar Cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +7000%
Contains more Phosphorus +282.4%
Contains more Zinc +586.8%
Contains more Selenium +270.1%
Contains more Iron +528.6%
Contains more Magnesium +48.1%
Contains more Potassium +21.1%
Contains less Sodium -99.8%
Contains more Copper +120%
Contains more Manganese +3470.4%

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.
Cheddar Cheese
Cheddar Cheese
9
:
2
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1158.8%
Contains more Vitamin B5 +88.9%
Contains more Vitamin B6 +164%
Contains more Folate +350%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +451.7%
Contains more Vitamin B3 +144.1%
Cheddar Cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1158.8%
Contains more Vitamin B5 +88.9%
Contains more Vitamin B6 +164%
Contains more Folate +350%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +451.7%
Contains more Vitamin B3 +144.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheddar Cheese
Cheddar Cheese
3
:
2
Bran
Bran
Contains more Protein +612.5%
Contains more Fats +3773.3%
Contains more Other +657.1%
Contains more Carbs +270.2%
Contains more Water +126.9%
Cheddar Cheese
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
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +612.5%
Contains more Fats +3773.3%
Contains more Other +657.1%
Contains more Carbs +270.2%
Contains more Water +126.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheddar Cheese
Cheddar Cheese
2
:
1
Bran
Bran
Contains more Monounsaturated Fat +3077.3%
Contains more Polyunsaturated fat +319.2%
Contains less Saturated Fat -99.1%
Cheddar Cheese
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +3077.3%
Contains more Polyunsaturated fat +319.2%
Contains less Saturated Fat -99.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheddar Cheese Bran Opinion
Net carbs 3.09g 8.84g Bran
Protein 22.87g 3.21g Cheddar Cheese
Fats 33.31g 0.86g Cheddar Cheese
Carbs 3.09g 11.44g Bran
Calories 404kcal 40kcal Cheddar Cheese
Sugar 0.48g Bran
Fiber 0g 2.6g Bran
Calcium 710mg 10mg Cheddar Cheese
Iron 0.14mg 0.88mg Bran
Magnesium 27mg 40mg Bran
Phosphorus 455mg 119mg Cheddar Cheese
Potassium 76mg 92mg Bran
Sodium 653mg 1mg Bran
Zinc 3.64mg 0.53mg Cheddar Cheese
Copper 0.03mg 0.066mg Bran
Manganese 0.027mg 0.964mg Bran
Selenium 28.5µg 7.7µg Cheddar Cheese
Vitamin A 1242IU 0IU Cheddar Cheese
Vitamin A RAE 330µg 0µg Cheddar Cheese
Vitamin E 0.71mg Cheddar Cheese
Vitamin D 24IU 0IU Cheddar Cheese
Vitamin D 0.6µg 0µg Cheddar Cheese
Vitamin B1 0.029mg 0.16mg Bran
Vitamin B2 0.428mg 0.034mg Cheddar Cheese
Vitamin B3 0.059mg 0.144mg Bran
Vitamin B5 0.41mg 0.217mg Cheddar Cheese
Vitamin B6 0.066mg 0.025mg Cheddar Cheese
Folate 27µg 6µg Cheddar Cheese
Vitamin B12 1.1µg 0µg Cheddar Cheese
Vitamin K 2.4µg Cheddar Cheese
Tryptophan 0.547mg 0.057mg Cheddar Cheese
Threonine 1.044mg 0.086mg Cheddar Cheese
Isoleucine 1.206mg 0.114mg Cheddar Cheese
Leucine 1.939mg 0.235mg Cheddar Cheese
Lysine 1.025mg 0.13mg Cheddar Cheese
Methionine 0.547mg 0.057mg Cheddar Cheese
Phenylalanine 1.074mg 0.155mg Cheddar Cheese
Valine 1.404mg 0.165mg Cheddar Cheese
Histidine 0.547mg 0.07mg Cheddar Cheese
Cholesterol 99mg 0mg Bran
Trans Fat 0.917g Bran
Saturated Fat 18.867g 0.163g Bran
Omega-3 - DHA 0.001g Cheddar Cheese
Omega-3 - EPA 0.01g Cheddar Cheese
Omega-3 - DPA 0.017g Cheddar Cheese
Monounsaturated Fat 9.246g 0.291g Cheddar Cheese
Polyunsaturated fat 1.421g 0.339g Cheddar Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheddar Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheddar Cheese Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Cheddar Cheese
6%
Bran
Minerals Daily Need Coverage Score
79%
Cheddar Cheese
33%
Bran

Comparison summary

Which food is lower in glycemic index?
Cheddar Cheese
Cheddar Cheese is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Cheddar Cheese
Cheddar Cheese is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 652mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 18.704g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2)
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.

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. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.