Mustard vs. Bran — In-Depth Nutrition Comparison
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Significant differences between mustard and bran
- Mustard has more selenium, iron, fiber, calcium, and monounsaturated fat; however, bran is richer in manganese.
- Mustard covers your daily sodium needs 48% more than bran.
- Bran has 7 times less monounsaturated fat than mustard. Mustard has 2.182g of monounsaturated fat, while bran has 0.291g.
- Bran contains less sodium.
- Bran has a higher glycemic index. The glycemic index of bran is 56, while the glycemic index of mustard is 32.
Specific food types used in this comparison are Mustard, prepared, yellow and Oat bran, cooked.
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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.
| Contains more MagnesiumMagnesium | +20% |
| Contains more CalciumCalcium | +530% |
| Contains more PotassiumPotassium | +65.2% |
| Contains more IronIron | +83% |
| Contains more CopperCopper | +12.1% |
| Contains more ZincZinc | +20.8% |
| Contains more SeleniumSelenium | +335.1% |
| Contains more PhosphorusPhosphorus | +10.2% |
| Contains less SodiumSodium | -99.9% |
| Contains more ManganeseManganese | +128.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +105.9% |
| Contains more Vitamin B3Vitamin B3 | +292.4% |
| Contains more Vitamin B5Vitamin B5 | +17.1% |
| Contains more Vitamin B6Vitamin B6 | +180% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +16.7% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +16.5% |
| Contains more FatsFats | +288.4% |
| Contains more OtherOther | +587.8% |
| Contains more CarbsCarbs | +96.2% |
~equal in
Water
~84g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +649.8% |
| Contains more Poly. FatPolyunsaturated fat | +128.3% |
| Contains less Sat. FatSaturated fat | -23.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 1104mg | 1mg | 48% |
| Selenium | 33.5µg | 7.7µg | 47% |
| Manganese | 0.422mg | 0.964mg | 24% |
| Iron | 1.61mg | 0.88mg | 9% |
| Fiber | 4g | 2.6g | 6% |
| Calcium | 63mg | 10mg | 5% |
| Monounsaturated fat | 2.182g | 0.291g | 5% |
| Choline | 22.4mg | 4% | |
| Fats | 3.34g | 0.86g | 4% |
| Vitamin B2 | 0.07mg | 0.034mg | 3% |
| Vitamin B6 | 0.07mg | 0.025mg | 3% |
| Polyunsaturated fat | 0.774g | 0.339g | 3% |
| Vitamin B3 | 0.565mg | 0.144mg | 3% |
| Potassium | 152mg | 92mg | 2% |
| Magnesium | 48mg | 40mg | 2% |
| Carbs | 5.83g | 11.44g | 2% |
| Phosphorus | 108mg | 119mg | 2% |
| Vitamin E | 0.36mg | 2% | |
| Vitamin K | 1.4µg | 1% | |
| Vitamin B5 | 0.254mg | 0.217mg | 1% |
| Protein | 3.74g | 3.21g | 1% |
| Calories | 60kcal | 40kcal | 1% |
| Vitamin B1 | 0.177mg | 0.16mg | 1% |
| Vitamin A | 5µg | 0µg | 1% |
| Zinc | 0.64mg | 0.53mg | 1% |
| Copper | 0.074mg | 0.066mg | 1% |
| Vitamin C | 0.3mg | 0mg | 0% |
| Net carbs | 1.83g | 8.84g | N/A |
| Sugar | 0.92g | N/A | |
| Starch | 0.64g | 0% | |
| Folate | 7µg | 6µg | 0% |
| Trans fat | 0.009g | N/A | |
| Saturated fat | 0.214g | 0.163g | 0% |
| Tryptophan | 0.009mg | 0.057mg | 0% |
| Threonine | 0.167mg | 0.086mg | 0% |
| Isoleucine | 0.146mg | 0.114mg | 0% |
| Leucine | 0.292mg | 0.235mg | 0% |
| Lysine | 0.264mg | 0.13mg | 0% |
| Methionine | 0.076mg | 0.057mg | 0% |
| Phenylalanine | 0.161mg | 0.155mg | 0% |
| Valine | 0.189mg | 0.165mg | 0% |
| Histidine | 0.119mg | 0.07mg | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
10%
6%
Minerals Daily Need Coverage Score
60%
33%
Comparison summary
Which food is richer in minerals?
Mustard is relatively richer in minerals
Which food is lower in glycemic index?
Mustard is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Mustard is relatively richer in vitamins
Which food is lower in Sugar?
Bran is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Bran contains less Sodium (difference - 1103mg)
Which food is lower in Saturated fat?
Bran is lower in Saturated fat (difference - 0.051g)
Which food is cheaper?
Bran is cheaper (difference - $2.1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)