Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Feta vs. Bran raw — In-Depth Nutrition Comparison

Compare

Important differences between feta and bran raw

  • Feta has more vitamin B12 and vitamin B2; however, bran raw has more manganese, vitamin B1, fiber, iron, phosphorus, selenium, and magnesium.
  • Bran raw's daily need coverage for manganese is 244% more.
  • Bran raw is lower in saturated fat.
  • Bran raw has a higher glycemic index than feta.

The food varieties used in the comparison are Cheese, feta and Oat bran, raw.

Infographic

Feta 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.
Feta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 CalciumCalcium +750%
Contains more MagnesiumMagnesium +1136.8%
Contains more PotassiumPotassium +812.9%
Contains more IronIron +732.3%
Contains more CopperCopper +1159.4%
Contains more PhosphorusPhosphorus +117.8%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +20007.1%
Contains more SeleniumSelenium +201.3%
~equal in Zinc ~3.11mg

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.
Feta
5
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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 AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +283.6%
Contains more Vitamin B6Vitamin B6 +157%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +461.1%
Contains more Vitamin B1Vitamin B1 +659.7%
Contains more Vitamin B5Vitamin B5 +54.5%
Contains more Vitamin KVitamin K +77.8%
Contains more FolateFolate +62.5%
Contains more CholineCholine +109.1%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~0.934mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +202.7%
Contains more WaterWater +743.1%
Contains more OtherOther +79.3%
Contains more ProteinProtein +21.7%
Contains more CarbsCarbs +1519.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
1
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 +94.6%
Contains less Sat. FatSaturated fat -91.1%
Contains more Poly. FatPolyunsaturated fat +368%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Feta Bran raw DV% diff.
Manganese 0.028mg 5.63mg 244%
Vitamin B1 0.154mg 1.17mg 85%
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 1.328g 62%
Fiber 0g 15.4g 62%
Iron 0.65mg 5.41mg 60%
Phosphorus 337mg 734mg 57%
Selenium 15µg 45.2µg 55%
Magnesium 19mg 235mg 51%
Vitamin B2 0.844mg 0.22mg 48%
Calcium 493mg 58mg 44%
Copper 0.032mg 0.403mg 41%
Sodium 917mg 4mg 40%
Cholesterol 89mg 0mg 30%
Fats 21.28g 7.03g 22%
Carbs 4.09g 66.22g 21%
Vitamin B6 0.424mg 0.165mg 20%
Potassium 62mg 566mg 15%
Polyunsaturated fat 0.591g 2.766g 15%
Vitamin A 125µg 0µg 14%
Vitamin B5 0.967mg 1.494mg 11%
Vitamin E 0.18mg 1.01mg 6%
Protein 14.21g 17.3g 6%
Monounsaturated fat 4.623g 2.376g 6%
Folate 32µg 52µg 5%
Choline 15.4mg 32.2mg 3%
Vitamin D 0.4µg 0µg 2%
Vitamin D 16IU 0IU 2%
Zinc 2.88mg 3.11mg 2%
Calories 264kcal 246kcal 1%
Vitamin K 1.8µg 3.2µg 1%
Net carbs 4.09g 50.82g N/A
Sugar 4.09g 1.45g N/A
Vitamin B3 0.991mg 0.934mg 0%
Tryptophan 0.2mg 0.335mg 0%
Threonine 0.637mg 0.502mg 0%
Isoleucine 0.803mg 0.668mg 0%
Leucine 1.395mg 1.374mg 0%
Lysine 1.219mg 0.76mg 0%
Methionine 0.368mg 0.335mg 0%
Phenylalanine 0.675mg 0.908mg 0%
Valine 1.065mg 0.964mg 0%
Histidine 0.397mg 0.41mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta Bran raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
54%
Feta
44%
Bran raw
Minerals Daily Need Coverage Score
63%
Feta
195%
Bran raw

Comparison summary

Which food is lower in glycemic index?
Feta
Feta is lower in glycemic index (difference - 29)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 2.64g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 913mg)
Which food is lower in Saturated fat?
Bran raw
Bran raw is lower in Saturated fat (difference - 13.618g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $2.5)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
?
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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.