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  6. Margarine vs. Bran raw

Margarine vs. Bran raw — In-Depth Nutrition Comparison

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Significant differences between Margarine and Bran raw

  • Margarine has more Vitamin A RAE, Vitamin K, and Vitamin E , however, Bran raw is richer in Phosphorus, Vitamin B1, Selenium, Iron, Fiber, and Magnesium.
  • Bran raw covers your daily Phosphorus needs 104% more than Margarine.
  • Bran raw contains less Saturated Fat.

Specific food types used in this comparison are Margarine, regular, 80% fat, composite, stick, without salt and Oat bran, raw.

Infographic

Margarine 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.
Margarine
Margarine
1
:
9
Bran raw
Bran raw
Contains less Sodium -50%
Contains more Calcium +1833.3%
Contains more Iron +8916.7%
Contains more Magnesium +7733.3%
Contains more Phosphorus +14580%
Contains more Potassium +3044.4%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Margarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 3% 3% 2% 1% 0% 0% 0% 0%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains less Sodium -50%
Contains more Calcium +1833.3%
Contains more Iron +8916.7%
Contains more Magnesium +7733.3%
Contains more Phosphorus +14580%
Contains more Potassium +3044.4%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%

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.
Margarine
Margarine
5
:
6
Bran raw
Bran raw
Contains more Vitamin A +∞%
Contains more Vitamin E +791.1%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2806.3%
Contains more Vitamin B1 +11600%
Contains more Vitamin B2 +494.6%
Contains more Vitamin B3 +3960.9%
Contains more Vitamin B6 +1733.3%
Contains more Folate +5100%
Margarine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 215% 180% 0% 1% 3% 9% 1% 0% 3% 1% 13% 233%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin E +791.1%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2806.3%
Contains more Vitamin B1 +11600%
Contains more Vitamin B2 +494.6%
Contains more Vitamin B3 +3960.9%
Contains more Vitamin B6 +1733.3%
Contains more Folate +5100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Margarine
Margarine
2
:
3
Bran raw
Bran raw
Contains more Fats +1048.1%
Contains more Water +152.2%
Contains more Protein +10712.5%
Contains more Carbs +9360%
Contains more Other +51.8%
Margarine
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Bran raw
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 Fats +1048.1%
Contains more Water +152.2%
Contains more Protein +10712.5%
Contains more Carbs +9360%
Contains more Other +51.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Margarine
Margarine
2
:
1
Bran raw
Bran raw
Contains more Monounsaturated Fat +1536.2%
Contains more Polyunsaturated fat +778.6%
Contains less Saturated Fat -91.3%
Margarine
19% 50% 31%
Saturated Fat: 15.189 g
Monounsaturated Fat: 38.877 g
Polyunsaturated fat: 24.302 g
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains more Monounsaturated Fat +1536.2%
Contains more Polyunsaturated fat +778.6%
Contains less Saturated Fat -91.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Margarine Bran raw Opinion
Net carbs 0.7g 50.82g Bran raw
Protein 0.16g 17.3g Bran raw
Fats 80.71g 7.03g Margarine
Carbs 0.7g 66.22g Bran raw
Calories 717kcal 246kcal Margarine
Sugar 0g 1.45g Margarine
Fiber 0g 15.4g Bran raw
Calcium 3mg 58mg Bran raw
Iron 0.06mg 5.41mg Bran raw
Magnesium 3mg 235mg Bran raw
Phosphorus 5mg 734mg Bran raw
Potassium 18mg 566mg Bran raw
Sodium 2mg 4mg Margarine
Zinc 0mg 3.11mg Bran raw
Copper 0mg 0.403mg Bran raw
Manganese 5.63mg Bran raw
Selenium 0µg 45.2µg Bran raw
Vitamin A 3577IU 0IU Margarine
Vitamin A RAE 819µg 0µg Margarine
Vitamin E 9mg 1.01mg Margarine
Vitamin C 0.2mg 0mg Margarine
Vitamin B1 0.01mg 1.17mg Bran raw
Vitamin B2 0.037mg 0.22mg Bran raw
Vitamin B3 0.023mg 0.934mg Bran raw
Vitamin B5 1.494mg Bran raw
Vitamin B6 0.009mg 0.165mg Bran raw
Folate 1µg 52µg Bran raw
Vitamin B12 0.1µg 0µg Margarine
Vitamin K 93µg 3.2µg Margarine
Tryptophan 0.335mg Bran raw
Threonine 0.502mg Bran raw
Isoleucine 0.668mg Bran raw
Leucine 1.374mg Bran raw
Lysine 0.76mg Bran raw
Methionine 0.335mg Bran raw
Phenylalanine 0.908mg Bran raw
Valine 0.964mg Bran raw
Histidine 0.41mg Bran raw
Trans Fat 14.89g Bran raw
Saturated Fat 15.189g 1.328g Bran raw
Omega-3 - DPA 0.006g 0g Margarine
Monounsaturated Fat 38.877g 2.376g Margarine
Polyunsaturated fat 24.302g 2.766g Margarine
Omega-6 - Linoleic acid 21.522g Margarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Margarine Bran raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
55%
Margarine
46%
Bran raw
Minerals Daily Need Coverage Score
1%
Margarine
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Margarine
Margarine is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Margarine
Margarine is lower in glycemic index (difference - 56)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 13.861g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.