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  6. Edible mushroom vs. Bran raw

Edible mushroom vs. Bran raw — In-Depth Nutrition Comparison

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Summary of differences between edible mushroom and bran raw

  • Edible mushroom has more vitamin B3 and vitamin B2, while bran raw has more manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, and zinc.
  • Bran raw covers your daily need for manganese, 243% more than edible mushroom.
  • Edible mushroom contains 4 times more vitamin B3 than bran raw. While edible mushroom contains 3.607mg of vitamin B3, bran raw contains only 0.934mg.
  • Edible mushroom has a lower glycemic index. The glycemic index of edible mushroom is 32, while the glycemic index of bran raw is 56.

These are the specific foods used in this comparison Mushrooms, white, raw and Oat bran, raw.

Infographic

Edible mushroom 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 6.4% 0.9% 28% 19% 106% 14% 37% 0.65% 6.1% 51%
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 +2511.1%
Contains more CalciumCalcium +1833.3%
Contains more PotassiumPotassium +78%
Contains more IronIron +982%
Contains more CopperCopper +26.7%
Contains more ZincZinc +498.1%
Contains more PhosphorusPhosphorus +753.5%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +11878.7%
Contains more SeleniumSelenium +386%

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 7% 0% 0.2% 3% 20% 93% 68% 90% 24% 5% 0% 13% 9.4%
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% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +82.7%
Contains more Vitamin B3Vitamin B3 +286.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +10000%
Contains more Vitamin B1Vitamin B1 +1344.4%
Contains more Vitamin B6Vitamin B6 +58.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +205.9%
Contains more CholineCholine +86.1%
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~1.494mg

All nutrients comparison - raw data values

Nutrient Edible mushroom Bran raw DV% diff.
Manganese 0.047mg 5.63mg 243%
Phosphorus 86mg 734mg 93%
Vitamin B1 0.081mg 1.17mg 91%
Selenium 9.3µg 45.2µg 65%
Iron 0.5mg 5.41mg 61%
Fiber 1g 15.4g 58%
Magnesium 9mg 235mg 54%
Protein 3.09g 17.3g 28%
Zinc 0.52mg 3.11mg 24%
Carbs 3.26g 66.22g 21%
Polyunsaturated fat 0.16g 2.766g 17%
Vitamin B3 3.607mg 0.934mg 17%
Vitamin B2 0.402mg 0.22mg 14%
Calories 22kcal 246kcal 11%
Fats 0.34g 7.03g 10%
Copper 0.318mg 0.403mg 9%
Folate 17µg 52µg 9%
Vitamin E 0.01mg 1.01mg 7%
Potassium 318mg 566mg 7%
Monounsaturated fat 0g 2.376g 6%
Saturated fat 0.05g 1.328g 6%
Calcium 3mg 58mg 6%
Vitamin B6 0.104mg 0.165mg 5%
Vitamin K 0µg 3.2µg 3%
Choline 17.3mg 32.2mg 3%
Vitamin C 2.1mg 0mg 2%
Vitamin B12 0.04µg 0µg 2%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 2.26g 50.82g N/A
Sugar 1.98g 1.45g N/A
Sodium 5mg 4mg 0%
Vitamin B5 1.497mg 1.494mg 0%
Tryptophan 0.035mg 0.335mg 0%
Threonine 0.107mg 0.502mg 0%
Isoleucine 0.076mg 0.668mg 0%
Leucine 0.12mg 1.374mg 0%
Lysine 0.107mg 0.76mg 0%
Methionine 0.031mg 0.335mg 0%
Phenylalanine 0.085mg 0.908mg 0%
Valine 0.232mg 0.964mg 0%
Histidine 0.057mg 0.41mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 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 +1311.5%
Contains more ProteinProtein +459.9%
Contains more FatsFats +1967.6%
Contains more CarbsCarbs +1931.3%
Contains more OtherOther +237.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 76%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.16 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 -96.2%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +1628.8%

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. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/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.