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Edible mushroom vs. Bran — In-Depth Nutrition Comparison

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The main differences between Edible mushroom and Bran

  • Edible mushroom has more Vitamin B2, Copper, Vitamin B5, Vitamin B3, Potassium, and Vitamin B6, however, Bran has more Manganese, Magnesium, Vitamin B1, and Fiber.
  • Daily need coverage for Manganese from Bran is 40% higher.
  • Bran has 25 times less Vitamin B3 than Edible mushroom. Edible mushroom has 3.607mg of Vitamin B3, while Bran has 0.144mg.

Food types used in this article are Mushrooms, white, raw and Oat bran, cooked.

Infographic

Edible mushroom vs Bran 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 Potassium +245.7%
Contains more Copper +381.8%
Contains more Selenium +20.8%
Contains more Calcium +233.3%
Contains more Iron +76%
Contains more Magnesium +344.4%
Contains more Phosphorus +38.4%
Contains less Sodium -80%
Contains more Manganese +1951.1%
Equal in Zinc - 0.53
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 19% 7% 37% 29% 1% 15% 106% 7% 51%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Potassium +245.7%
Contains more Copper +381.8%
Contains more Selenium +20.8%
Contains more Calcium +233.3%
Contains more Iron +76%
Contains more Magnesium +344.4%
Contains more Phosphorus +38.4%
Contains less Sodium -80%
Contains more Manganese +1951.1%
Equal in Zinc - 0.53

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.
:
1
Bran
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1082.4%
Contains more Vitamin B3 +2404.9%
Contains more Vitamin B5 +589.9%
Contains more Vitamin B6 +316%
Contains more Folate +183.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +97.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 6% 7% 21% 93% 68% 90% 24% 13% 5% 0%
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 D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1082.4%
Contains more Vitamin B3 +2404.9%
Contains more Vitamin B5 +589.9%
Contains more Vitamin B6 +316%
Contains more Folate +183.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +97.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +10.1%
Contains more Other +75.5%
Contains more Fats +152.9%
Contains more Carbs +250.9%
Equal in Protein - 3.21
Equal in Water - 84
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 g
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Water +10.1%
Contains more Other +75.5%
Contains more Fats +152.9%
Contains more Carbs +250.9%
Equal in Protein - 3.21
Equal in Water - 84

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -69.3%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +111.9%
24% 76%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.16 g
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains less Saturated Fat -69.3%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +111.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edible mushroom Bran Opinion
Net carbs 2.26g 8.84g Bran
Protein 3.09g 3.21g Bran
Fats 0.34g 0.86g Bran
Carbs 3.26g 11.44g Bran
Calories 22kcal 40kcal Bran
Fructose 0.17g Edible mushroom
Sugar 1.98g Bran
Fiber 1g 2.6g Bran
Calcium 3mg 10mg Bran
Iron 0.5mg 0.88mg Bran
Magnesium 9mg 40mg Bran
Phosphorus 86mg 119mg Bran
Potassium 318mg 92mg Edible mushroom
Sodium 5mg 1mg Bran
Zinc 0.52mg 0.53mg Bran
Copper 0.318mg 0.066mg Edible mushroom
Manganese 0.047mg 0.964mg Bran
Selenium 9.3µg 7.7µg Edible mushroom
Vitamin E 0.01mg Edible mushroom
Vitamin D 7IU 0IU Edible mushroom
Vitamin D 0.2µg 0µg Edible mushroom
Vitamin C 2.1mg 0mg Edible mushroom
Vitamin B1 0.081mg 0.16mg Bran
Vitamin B2 0.402mg 0.034mg Edible mushroom
Vitamin B3 3.607mg 0.144mg Edible mushroom
Vitamin B5 1.497mg 0.217mg Edible mushroom
Vitamin B6 0.104mg 0.025mg Edible mushroom
Folate 17µg 6µg Edible mushroom
Vitamin B12 0.04µg 0µg Edible mushroom
Tryptophan 0.035mg 0.057mg Bran
Threonine 0.107mg 0.086mg Edible mushroom
Isoleucine 0.076mg 0.114mg Bran
Leucine 0.12mg 0.235mg Bran
Lysine 0.107mg 0.13mg Bran
Methionine 0.031mg 0.057mg Bran
Phenylalanine 0.085mg 0.155mg Bran
Valine 0.232mg 0.165mg Edible mushroom
Histidine 0.057mg 0.07mg Bran
Saturated Fat 0.05g 0.163g Edible mushroom
Monounsaturated Fat 0g 0.291g Bran
Polyunsaturated fat 0.16g 0.339g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edible mushroom 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
27%
Edible mushroom
6%
Bran
Minerals Daily Need Coverage Score
27%
Edible mushroom
33%
Bran

Comparison summary

Which food is lower in Saturated Fat?
Edible mushroom
Edible mushroom is lower in Saturated Fat (difference - 0.113g)
Which food is lower in glycemic index?
Edible mushroom
Edible mushroom is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Edible mushroom
Edible mushroom is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 1.98g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 4mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/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.