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  6. Fast food vs. Bran raw

Fast food vs. Bran raw — In-Depth Nutrition Comparison

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Significant differences between fast food and bran raw

  • Fast food has more vitamin B12 and vitamin B3; however, bran raw is richer in manganese, phosphorus, vitamin B1, fiber, magnesium, selenium, copper, and iron.
  • Bran raw covers your daily manganese needs 229% more than fast food.

Specific food types used in this comparison are Fast foods, hamburger; single, regular patty; plain and Oat bran, raw.

Infographic

Fast food 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 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
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 +770.4%
Contains more PotassiumPotassium +187.3%
Contains more IronIron +76.8%
Contains more CopperCopper +233.1%
Contains more ZincZinc +23.4%
Contains more PhosphorusPhosphorus +447.8%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +1477%
Contains more SeleniumSelenium +122.7%
~equal in Calcium ~58mg

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 0% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 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 AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +65%
Contains more Vitamin B3Vitamin B3 +501.4%
Contains more Vitamin B6Vitamin B6 +28.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +53.1%
Contains more FolateFolate +53.8%
Contains more Vitamin EVitamin E +165.8%
Contains more Vitamin B1Vitamin B1 +269.1%
Contains more Vitamin B5Vitamin B5 +181.9%
~equal in Vitamin C ~0mg
~equal in Choline ~32.2mg

All nutrients comparison - raw data values

Nutrient Fast food Bran raw DV% diff.
Manganese 0.357mg 5.63mg 229%
Phosphorus 134mg 734mg 86%
Vitamin B1 0.317mg 1.17mg 71%
Fiber 1.7g 15.4g 55%
Magnesium 27mg 235mg 50%
Selenium 20.3µg 45.2µg 45%
Vitamin B12 0.89µg 0µg 37%
Copper 0.121mg 0.403mg 31%
Iron 3.06mg 5.41mg 29%
Vitamin B3 5.617mg 0.934mg 29%
Vitamin B5 0.53mg 1.494mg 19%
Saturated fat 4.493g 1.328g 14%
Sodium 331mg 4mg 14%
Carbs 31.5g 66.22g 12%
Potassium 197mg 566mg 11%
Cholesterol 33mg 0mg 11%
Vitamin B2 0.363mg 0.22mg 11%
Starch 22.87g 9%
Fats 12.01g 7.03g 8%
Polyunsaturated fat 1.68g 2.766g 7%
Folate 80µg 52µg 7%
Monounsaturated fat 4.835g 2.376g 6%
Zinc 2.52mg 3.11mg 5%
Vitamin E 0.38mg 1.01mg 4%
Vitamin B6 0.212mg 0.165mg 4%
Fructose 2.27g 3%
Calories 297kcal 246kcal 3%
Protein 16.52g 17.3g 2%
Vitamin K 4.9µg 3.2µg 1%
Vitamin A 9µg 0µg 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 29.8g 50.82g N/A
Vitamin D 2IU 0IU 0%
Calcium 62mg 58mg 0%
Sugar 4.88g 1.45g N/A
Trans fat 0.514g N/A
Choline 34.4mg 32.2mg 0%
Tryptophan 0.144mg 0.335mg 0%
Threonine 0.46mg 0.502mg 0%
Isoleucine 0.642mg 0.668mg 0%
Leucine 1.13mg 1.374mg 0%
Lysine 0.785mg 0.76mg 0%
Methionine 0.306mg 0.335mg 0%
Phenylalanine 0.67mg 0.908mg 0%
Valine 0.728mg 0.964mg 0%
Histidine 0.402mg 0.41mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.121g N/A
Omega-3 - DPA 0.009g 0g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.391g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 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 +70.8%
Contains more WaterWater +487%
Contains more CarbsCarbs +110.2%
Contains more OtherOther +90.8%
~equal in Protein ~17.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 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 +103.5%
Contains less Sat. FatSaturated fat -70.4%
Contains more Poly. FatPolyunsaturated fat +64.6%

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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.