Crackers vs. Bran raw — In-Depth Nutrition Comparison
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Important differences between crackers and bran raw
- Crackers have more vitamin K; however, bran raw has more manganese, selenium, phosphorus, vitamin B1, fiber, magnesium, copper, and zinc.
- Bran raw's daily need coverage for manganese is 223% more.
- Crackers have 182 times more sodium than bran raw. Crackers have 726mg of sodium, while bran raw has 4mg.
The food varieties used in the comparison are Crackers, standard snack-type, regular and Oat bran, raw.
Infographic
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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.
| Contains more CalciumCalcium | +106.9% |
| Contains more MagnesiumMagnesium | +1205.6% |
| Contains more PotassiumPotassium | +379.7% |
| Contains more IronIron | +34.2% |
| Contains more CopperCopper | +287.5% |
| Contains more ZincZinc | +534.7% |
| Contains more PhosphorusPhosphorus | +196% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +1046.6% |
| 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.
| Contains more Vitamin EVitamin E | +200% |
| Contains more Vitamin B2Vitamin B2 | +107.3% |
| Contains more Vitamin B3Vitamin B3 | +366% |
| Contains more Vitamin KVitamin K | +2065.6% |
| Contains more FolateFolate | +76.9% |
| Contains more Vitamin B1Vitamin B1 | +181.3% |
| Contains more Vitamin B5Vitamin B5 | +258.3% |
| Contains more Vitamin B6Vitamin B6 | +161.9% |
| Contains more CholineCholine | +235.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +276% |
| Contains more ProteinProtein | +160.5% |
| Contains more WaterWater | +108.6% |
| Contains more OtherOther | +16.5% |
~equal in
Carbs
~66.22g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +175.8% |
| Contains more Poly. FatPolyunsaturated fat | +374.9% |
| Contains less Sat. FatSaturated fat | -76.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.491mg | 5.63mg | 223% |
| Selenium | 6.7µg | 45.2µg | 70% |
| Polyunsaturated fat | 13.137g | 2.766g | 69% |
| Phosphorus | 248mg | 734mg | 69% |
| Vitamin B1 | 0.416mg | 1.17mg | 63% |
| Vitamin K | 69.3µg | 3.2µg | 55% |
| Magnesium | 18mg | 235mg | 52% |
| Fiber | 2.3g | 15.4g | 52% |
| Copper | 0.104mg | 0.403mg | 33% |
| Sodium | 726mg | 4mg | 31% |
| Fats | 26.43g | 7.03g | 30% |
| Zinc | 0.49mg | 3.11mg | 24% |
| Vitamin B5 | 0.417mg | 1.494mg | 22% |
| Protein | 6.64g | 17.3g | 21% |
| Vitamin B3 | 4.352mg | 0.934mg | 21% |
| Starch | 49.69g | 20% | |
| Saturated fat | 5.562g | 1.328g | 19% |
| Vitamin B2 | 0.456mg | 0.22mg | 18% |
| Iron | 4.03mg | 5.41mg | 17% |
| Calories | 510kcal | 246kcal | 13% |
| Vitamin E | 3.03mg | 1.01mg | 13% |
| Potassium | 118mg | 566mg | 13% |
| Folate | 92µg | 52µg | 10% |
| Monounsaturated fat | 6.553g | 2.376g | 10% |
| Vitamin B6 | 0.063mg | 0.165mg | 8% |
| Calcium | 120mg | 58mg | 6% |
| Choline | 9.6mg | 32.2mg | 4% |
| Carbs | 61.3g | 66.22g | 2% |
| Net carbs | 59g | 50.82g | N/A |
| Sugar | 8.18g | 1.45g | N/A |
| Trans fat | 1.076g | N/A | |
| Tryptophan | 0.084mg | 0.335mg | 0% |
| Threonine | 0.193mg | 0.502mg | 0% |
| Isoleucine | 0.246mg | 0.668mg | 0% |
| Leucine | 0.471mg | 1.374mg | 0% |
| Lysine | 0.103mg | 0.76mg | 0% |
| Methionine | 0.112mg | 0.335mg | 0% |
| Phenylalanine | 0.331mg | 0.908mg | 0% |
| Valine | 0.294mg | 0.964mg | 0% |
| Histidine | 0.145mg | 0.41mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
49%
44%
Minerals Daily Need Coverage Score
56%
195%
Comparison summary
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 6.73g)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 722mg)
Which food is lower in Saturated fat?
Bran raw is lower in Saturated fat (difference - 4.234g)
Which food is lower in glycemic index?
Bran raw is lower in glycemic index (difference - 7)
Which food is cheaper?
Bran raw is cheaper (difference - $2.4)
Which food is richer in minerals?
Bran raw is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.