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Oysters vs. Bran — In-Depth Nutrition Comparison

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Summary of differences between oysters and bran

  • Oysters has more vitamin B12, zinc, copper, iron, selenium, vitamin B2, phosphorus, and vitamin B3; however, bran is higher in manganese.
  • Oysters covers your daily need for vitamin B12, 729% more than bran.
  • The glycemic index of bran is higher.

These are the specific foods used in this comparison Mollusks, oyster, eastern, wild, cooked, moist heat and Oat bran, cooked.

Infographic

Oysters vs Bran 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 25% 35% 12% 345% 1902% 2144% 83% 22% 77% 215%
Bran
Bran
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more CalciumCalcium +1060%
Contains more PotassiumPotassium +51.1%
Contains more IronIron +946.6%
Contains more CopperCopper +8547%
Contains more ZincZinc +14730.2%
Contains more PhosphorusPhosphorus +63%
Contains more SeleniumSelenium +413%
Contains more MagnesiumMagnesium +14.3%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +63.1%

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.
Oysters
Oysters
10
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% 8.7% 34% 0% 9% 42% 35% 27% 14% 2188% 5% 11% 71%
Bran
Bran
1
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% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +429.4%
Contains more Vitamin B3Vitamin B3 +1184.7%
Contains more Vitamin B5Vitamin B5 +106%
Contains more Vitamin B6Vitamin B6 +144%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +133.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +344.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Oysters Bran DV% diff.
Vitamin B12 17.5µg 0µg 729%
Zinc 78.6mg 0.53mg 710%
Copper 5.707mg 0.066mg 627%
Iron 9.21mg 0.88mg 104%
Selenium 39.5µg 7.7µg 58%
Cholesterol 79mg 0mg 26%
Choline 130mg 24%
Manganese 0.591mg 0.964mg 16%
Protein 11.42g 3.21g 16%
Vitamin B3 1.85mg 0.144mg 11%
Calcium 116mg 10mg 11%
Vitamin B2 0.18mg 0.034mg 11%
Vitamin E 1.7mg 11%
Phosphorus 194mg 119mg 11%
Vitamin B1 0.036mg 0.16mg 10%
Fiber 0g 2.6g 10%
Sodium 166mg 1mg 7%
Vitamin B5 0.447mg 0.217mg 5%
Polyunsaturated fat 1.056g 0.339g 5%
Saturated fat 0.948g 0.163g 4%
Fats 3.42g 0.86g 4%
Calories 102kcal 40kcal 3%
Vitamin B6 0.061mg 0.025mg 3%
Vitamin A 26µg 0µg 3%
Vitamin K 2µg 2%
Folate 14µg 6µg 2%
Carbs 5.45g 11.44g 2%
Potassium 139mg 92mg 1%
Magnesium 35mg 40mg 1%
Monounsaturated fat 0.506g 0.291g 1%
Net carbs 5.45g 8.84g N/A
Vitamin D 2IU 0IU 0%
Sugar 1.23g N/A
Starch 0.9g 0%
Trans fat 0.068g N/A
Tryptophan 0.138mg 0.057mg 0%
Threonine 0.046mg 0.086mg 0%
Isoleucine 0.459mg 0.114mg 0%
Leucine 0.716mg 0.235mg 0%
Lysine 0.762mg 0.13mg 0%
Methionine 0.257mg 0.057mg 0%
Phenylalanine 0.413mg 0.155mg 0%
Valine 0.523mg 0.165mg 0%
Histidine 0.22mg 0.07mg 0%
Omega-3 - EPA 0.353g N/A
Omega-3 - DHA 0.271g N/A
Omega-3 - ALA 0.163g N/A
Omega-3 - DPA 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.007g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.061g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 3% 5% 78%
Protein: 11.42 g
Fats: 3.42 g
Carbs: 5.45 g
Water: 78.19 g
Other: 1.52 g
Bran
Bran
2
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +255.8%
Contains more FatsFats +297.7%
Contains more OtherOther +210.2%
Contains more CarbsCarbs +109.9%
~equal in Water ~84g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 20% 42%
Saturated fat: Sat. Fat 0.948 g
Monounsaturated fat: Mono. Fat 0.506 g
Polyunsaturated fat: Poly. Fat 1.056 g
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated fat +73.9%
Contains more Poly. FatPolyunsaturated fat +211.5%
Contains less Sat. FatSaturated fat -82.8%

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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. Oysters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171980/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.