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  6. Mustard vs. Bran raw

Mustard vs. Bran raw — In-Depth Nutrition Comparison

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How are mustard and bran raw different?

  • Bran raw has more manganese, phosphorus, vitamin B1, iron, fiber, magnesium, copper, vitamin B5, and zinc than mustard.
  • Daily need coverage for manganese for bran raw is 226% higher.
  • Mustard contains 276 times more sodium than bran raw. While mustard contains 1104mg of sodium, bran raw contains only 4mg.
  • Mustard has a lower glycemic index (32) than bran raw (56).

Mustard, prepared, yellow and Oat bran, raw are the varieties used in this article.

Infographic

Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
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 +389.6%
Contains more PotassiumPotassium +272.4%
Contains more IronIron +236%
Contains more CopperCopper +444.6%
Contains more ZincZinc +385.9%
Contains more PhosphorusPhosphorus +579.6%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +1234.1%
Contains more SeleniumSelenium +34.9%
~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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +180.6%
Contains more Vitamin B1Vitamin B1 +561%
Contains more Vitamin B2Vitamin B2 +214.3%
Contains more Vitamin B3Vitamin B3 +65.3%
Contains more Vitamin B5Vitamin B5 +488.2%
Contains more Vitamin B6Vitamin B6 +135.7%
Contains more Vitamin KVitamin K +128.6%
Contains more FolateFolate +642.9%
Contains more CholineCholine +43.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Bran raw DV% diff.
Manganese 0.422mg 5.63mg 226%
Phosphorus 108mg 734mg 89%
Vitamin B1 0.177mg 1.17mg 83%
Iron 1.61mg 5.41mg 48%
Sodium 1104mg 4mg 48%
Fiber 4g 15.4g 46%
Magnesium 48mg 235mg 45%
Copper 0.074mg 0.403mg 37%
Protein 3.74g 17.3g 27%
Vitamin B5 0.254mg 1.494mg 25%
Zinc 0.64mg 3.11mg 22%
Selenium 33.5µg 45.2µg 21%
Carbs 5.83g 66.22g 20%
Polyunsaturated fat 0.774g 2.766g 13%
Potassium 152mg 566mg 12%
Vitamin B2 0.07mg 0.22mg 12%
Folate 7µg 52µg 11%
Calories 60kcal 246kcal 9%
Vitamin B6 0.07mg 0.165mg 7%
Fats 3.34g 7.03g 6%
Saturated fat 0.214g 1.328g 5%
Vitamin E 0.36mg 1.01mg 4%
Choline 22.4mg 32.2mg 2%
Vitamin K 1.4µg 3.2µg 2%
Vitamin B3 0.565mg 0.934mg 2%
Vitamin A 5µg 0µg 1%
Calcium 63mg 58mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 1.83g 50.82g N/A
Sugar 0.92g 1.45g N/A
Starch 0.64g 0%
Trans fat 0.009g N/A
Monounsaturated fat 2.182g 2.376g 0%
Tryptophan 0.009mg 0.335mg 0%
Threonine 0.167mg 0.502mg 0%
Isoleucine 0.146mg 0.668mg 0%
Leucine 0.292mg 1.374mg 0%
Lysine 0.264mg 0.76mg 0%
Methionine 0.076mg 0.335mg 0%
Phenylalanine 0.161mg 0.908mg 0%
Valine 0.189mg 0.964mg 0%
Histidine 0.119mg 0.41mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 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 WaterWater +1178.2%
Contains more OtherOther +16.2%
Contains more ProteinProtein +362.6%
Contains more FatsFats +110.5%
Contains more CarbsCarbs +1035.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 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 less Sat. FatSaturated fat -83.9%
Contains more Poly. FatPolyunsaturated fat +257.4%
~equal in Monounsaturated fat ~2.376g

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.