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Egg vs. Bran raw — In-Depth Nutrition Comparison

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Important differences between eggs and bran raw

  • Eggs have more copper, choline, and vitamin B12; however, bran raw has more manganese, vitamin B1, phosphorus, fiber, magnesium, and iron.
  • Bran raw's daily need coverage for manganese is 244% more.
  • Bran raw has a higher glycemic index than eggs.

The food varieties used in the comparison are Egg, whole, cooked, hard-boiled and Oat bran, raw.

Infographic

Egg 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.
Egg
Egg
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 CopperCopper +396.3%
Contains more MagnesiumMagnesium +2250%
Contains more CalciumCalcium +16%
Contains more PotassiumPotassium +349.2%
Contains more IronIron +354.6%
Contains more ZincZinc +196.2%
Contains more PhosphorusPhosphorus +326.7%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +21553.8%
Contains more SeleniumSelenium +46.8%

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.
Egg
Egg
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +133.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +1672.7%
Contains more Vitamin B3Vitamin B3 +1359.4%
Contains more Vitamin B6Vitamin B6 +36.4%
Contains more Vitamin KVitamin K +966.7%
Contains more FolateFolate +18.2%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~1.01mg
~equal in Vitamin B5 ~1.494mg

All nutrients comparison - raw data values

Nutrient Egg Bran raw DV% diff.
Manganese 0.026mg 5.63mg 244%
Copper 2mg 0.403mg 177%
Cholesterol 373mg 0mg 124%
Vitamin B1 0.066mg 1.17mg 92%
Phosphorus 172mg 734mg 80%
Fiber 0g 15.4g 62%
Magnesium 10mg 235mg 54%
Iron 1.19mg 5.41mg 53%
Choline 293.8mg 32.2mg 48%
Vitamin B12 1.11µg 0µg 46%
Selenium 30.8µg 45.2µg 26%
Vitamin B2 0.513mg 0.22mg 23%
Carbs 1.12g 66.22g 22%
Zinc 1.05mg 3.11mg 19%
Vitamin A 149µg 0µg 17%
Potassium 126mg 566mg 13%
Vitamin D* 87 IU 0 IU 11%
Vitamin D 2.2µg 0µg 11%
Protein 12.58g 17.3g 9%
Saturated fat 3.267g 1.328g 9%
Polyunsaturated fat 1.414g 2.766g 9%
Fats 10.61g 7.03g 6%
Calories 155kcal 246kcal 5%
Sodium 124mg 4mg 5%
Vitamin B3 0.064mg 0.934mg 5%
Monounsaturated fat 4.077g 2.376g 4%
Vitamin B6 0.121mg 0.165mg 3%
Vitamin B5 1.398mg 1.494mg 2%
Vitamin K 0.3µg 3.2µg 2%
Folate 44µg 52µg 2%
Calcium 50mg 58mg 1%
Protein per 100 calories 8.1g 7g N/A
Calories per 10 g protein 123kcal 142kcal N/A
Weight per 100 calories 65g 41g N/A
Unsaturated / Saturated Fat ratio 1.7 3.9 N/A
Net carbs 1.12g 50.82g N/A
Sugar 1.12g 1.45g N/A
Vitamin E 1.03mg 1.01mg 0%
Tryptophan 0.153mg 0.335mg 0%
Threonine 0.604mg 0.502mg 0%
Isoleucine 0.686mg 0.668mg 0%
Leucine 1.075mg 1.374mg 0%
Lysine 0.904mg 0.76mg 0%
Methionine 0.392mg 0.335mg 0%
Phenylalanine 0.668mg 0.908mg 0%
Valine 0.767mg 0.964mg 0%
Histidine 0.298mg 0.41mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 FatsFats +50.9%
Contains more WaterWater +1039.2%
Contains more ProteinProtein +37.5%
Contains more CarbsCarbs +5812.5%
Contains more OtherOther +171%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 more Mono. FatMonounsaturated fat +71.6%
Contains less Sat. FatSaturated fat -59.4%
Contains more Poly. FatPolyunsaturated fat +95.6%

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.