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  6. Chinese cuisine vs. Bran raw

Chinese cuisine vs. Bran raw — In-Depth Nutrition Comparison

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What are the main differences between chinese cuisine and bran raw?

  • Chinese cuisine is richer in vitamin K and vitamin A, yet bran raw is richer in manganese, vitamin B1, phosphorus, selenium, fiber, iron, magnesium, and copper.
  • Bran raw's daily need coverage for manganese is 238% higher.

We used Restaurant, Chinese, beef, and vegetables and Oat bran, raw types in this comparison.

Infographic

Chinese cuisine 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 11% 6.6% 18% 42% 16% 41% 33% 53% 19% 37%
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 MagnesiumMagnesium +1466.7%
Contains more CalciumCalcium +163.6%
Contains more PotassiumPotassium +177.5%
Contains more IronIron +387.4%
Contains more CopperCopper +722.4%
Contains more ZincZinc +107.3%
Contains more PhosphorusPhosphorus +865.8%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +3729.9%
Contains more SeleniumSelenium +574.6%

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 39% 21% 16% 1.5% 8.3% 13% 25% 27% 37% 60% 128% 34% 19%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +41.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1503.1%
Contains more Vitamin EVitamin E +23.2%
Contains more Vitamin B1Vitamin B1 +3445.5%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B5Vitamin B5 +237.2%
Contains more FolateFolate +15.6%
~equal in Vitamin B6 ~0.165mg
~equal in Choline ~32.2mg

All nutrients comparison - raw data values

Nutrient Chinese cuisine Bran raw DV% diff.
Manganese 0.147mg 5.63mg 238%
Vitamin B1 0.033mg 1.17mg 95%
Phosphorus 76mg 734mg 94%
Selenium 6.7µg 45.2µg 70%
Fiber 1.5g 15.4g 56%
Iron 1.11mg 5.41mg 54%
Magnesium 15mg 235mg 52%
Vitamin K 51.3µg 3.2µg 40%
Copper 0.049mg 0.403mg 39%
Vitamin B5 0.443mg 1.494mg 21%
Vitamin B12 0.48µg 0µg 20%
Carbs 7.29g 66.22g 20%
Protein 7.08g 17.3g 20%
Sodium 409mg 4mg 18%
Zinc 1.5mg 3.11mg 15%
Vitamin C 11.6mg 0mg 13%
Vitamin B2 0.055mg 0.22mg 13%
Potassium 204mg 566mg 11%
Calories 105kcal 246kcal 7%
Vitamin A 63µg 0µg 7%
Cholesterol 14mg 0mg 5%
Polyunsaturated fat 2.13g 2.766g 4%
Calcium 22mg 58mg 4%
Fats 5.3g 7.03g 3%
Monounsaturated fat 1.217g 2.376g 3%
Saturated fat 0.978g 1.328g 2%
Folate 45µg 52µg 2%
Vitamin B3 1.32mg 0.934mg 2%
Vitamin E 0.82mg 1.01mg 1%
Starch 1.82g 1%
Fructose 0.55g 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 5.79g 50.82g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.41g 1.45g N/A
Vitamin B6 0.161mg 0.165mg 0%
Trans fat 0.058g N/A
Choline 34.5mg 32.2mg 0%
Tryptophan 0.083mg 0.335mg 0%
Threonine 0.313mg 0.502mg 0%
Isoleucine 0.314mg 0.668mg 0%
Leucine 0.525mg 1.374mg 0%
Lysine 0.552mg 0.76mg 0%
Methionine 0.158mg 0.335mg 0%
Phenylalanine 0.317mg 0.908mg 0%
Valine 0.327mg 0.964mg 0%
Histidine 0.207mg 0.41mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.264g N/A
Omega-3 - DPA 0.005g 0g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.803g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 5% 7% 79%
Protein: 7.08 g
Fats: 5.3 g
Carbs: 7.29 g
Water: 78.82 g
Other: 1.51 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 WaterWater +1103.4%
Contains more ProteinProtein +144.4%
Contains more FatsFats +32.6%
Contains more CarbsCarbs +808.4%
Contains more OtherOther +92.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 28% 49%
Saturated fat: Sat. Fat 0.978 g
Monounsaturated fat: Mono. Fat 1.217 g
Polyunsaturated fat: Poly. Fat 2.13 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 less Sat. FatSaturated fat -26.4%
Contains more Mono. FatMonounsaturated fat +95.2%
Contains more Poly. FatPolyunsaturated fat +29.9%

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. Chinese cuisine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168072/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.