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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 of Vitamin B12 729% more than Bran.

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.
:
3
Bran
Contains more Calcium +1060%
Contains more Iron +946.6%
Contains more Phosphorus +63%
Contains more Potassium +51.1%
Contains more Zinc +14730.2%
Contains more Copper +8547%
Contains more Selenium +413%
Contains more Magnesium +14.3%
Contains less Sodium -99.4%
Contains more Manganese +63.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 346% 25% 84% 13% 22% 2144% 1903% 78% 216%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +1060%
Contains more Iron +946.6%
Contains more Phosphorus +63%
Contains more Potassium +51.1%
Contains more Zinc +14730.2%
Contains more Copper +8547%
Contains more Selenium +413%
Contains more Magnesium +14.3%
Contains less Sodium -99.4%
Contains more Manganese +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.
:
1
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B2 +429.4%
Contains more Vitamin B3 +1184.7%
Contains more Vitamin B5 +106%
Contains more Vitamin B6 +144%
Contains more Folate +133.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +344.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 34% 0% 0% 9% 42% 35% 27% 15% 11% 2188% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +429.4%
Contains more Vitamin B3 +1184.7%
Contains more Vitamin B5 +106%
Contains more Vitamin B6 +144%
Contains more Folate +133.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +344.4%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oysters Bran Opinion
Net carbs 5.45g 8.84g Bran
Protein 11.42g 3.21g Oysters
Fats 3.42g 0.86g Oysters
Carbs 5.45g 11.44g Bran
Calories 102kcal 40kcal Oysters
Starch 0.9g Oysters
Sugar 1.23g Bran
Fiber 0g 2.6g Bran
Calcium 116mg 10mg Oysters
Iron 9.21mg 0.88mg Oysters
Magnesium 35mg 40mg Bran
Phosphorus 194mg 119mg Oysters
Potassium 139mg 92mg Oysters
Sodium 166mg 1mg Bran
Zinc 78.6mg 0.53mg Oysters
Copper 5.707mg 0.066mg Oysters
Manganese 0.591mg 0.964mg Bran
Selenium 39.5µg 7.7µg Oysters
Vitamin A 88IU 0IU Oysters
Vitamin A RAE 26µg 0µg Oysters
Vitamin E 1.7mg Oysters
Vitamin D 2IU 0IU Oysters
Vitamin B1 0.036mg 0.16mg Bran
Vitamin B2 0.18mg 0.034mg Oysters
Vitamin B3 1.85mg 0.144mg Oysters
Vitamin B5 0.447mg 0.217mg Oysters
Vitamin B6 0.061mg 0.025mg Oysters
Folate 14µg 6µg Oysters
Vitamin B12 17.5µg 0µg Oysters
Vitamin K 2µg Oysters
Tryptophan 0.138mg 0.057mg Oysters
Threonine 0.046mg 0.086mg Bran
Isoleucine 0.459mg 0.114mg Oysters
Leucine 0.716mg 0.235mg Oysters
Lysine 0.762mg 0.13mg Oysters
Methionine 0.257mg 0.057mg Oysters
Phenylalanine 0.413mg 0.155mg Oysters
Valine 0.523mg 0.165mg Oysters
Histidine 0.22mg 0.07mg Oysters
Cholesterol 79mg 0mg Bran
Trans Fat 0.068g Bran
Saturated Fat 0.948g 0.163g Bran
Omega-3 - DHA 0.271g Oysters
Omega-3 - EPA 0.353g Oysters
Omega-3 - DPA 0.02g Oysters
Monounsaturated Fat 0.506g 0.291g Oysters
Polyunsaturated fat 1.056g 0.339g Oysters
Omega-6 - Eicosadienoic acid 0.007g Oysters
Omega-6 - Linoleic acid 0.061g Oysters
Omega-6 - Gamma-linoleic acid 0.004g Oysters
Omega-3 - ALA 0.163g Oysters
Omega-3 - Eicosatrienoic acid 0.004g Oysters
Omega-6 - Dihomo-gamma-linoleic acid 0.007g Oysters

Which food is preferable for your diet?

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

People also compare

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
197%
Oysters
6%
Bran
Minerals Daily Need Coverage Score
486%
Oysters
33%
Bran

Comparison summary

Which food is richer in minerals?
Oysters
Oysters is relatively richer in minerals
Which food is lower in glycemic index?
Oysters
Oysters is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Oysters
Oysters is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 165mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.785g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $3)

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.