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Bran raw vs. Allspice — In-Depth Nutrition Comparison

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The main differences between bran raw and allspice

  • Bran raw has more manganese, vitamin B1, phosphorus, selenium, magnesium, and zinc; however, allspice has more calcium, vitamin C, fiber, and iron.
  • Daily need coverage for manganese for bran raw is 117% higher.
  • Allspice has 17 times less selenium than bran raw. Bran raw has 45.2µg of selenium, while allspice has 2.7µg.
  • Bran raw has a higher glycemic index than allspice.

Food types used in this article are Oat bran, raw and Spices, allspice, ground.

Infographic

Bran raw vs Allspice 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 96% 198% 92% 265% 184% 28% 48% 10% 384% 15%
Contains more MagnesiumMagnesium +74.1%
Contains more ZincZinc +207.9%
Contains more PhosphorusPhosphorus +549.6%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +91.3%
Contains more SeleniumSelenium +1574.1%
Contains more CalciumCalcium +1039.7%
Contains more PotassiumPotassium +84.5%
Contains more IronIron +30.5%
Contains more CopperCopper +37.2%

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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 131% 9% 0% 0% 25% 15% 54% 0% 48% 0% 0% 27% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1058.4%
Contains more Vitamin B2Vitamin B2 +249.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +44.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +206.2%
Contains more Vitamin B6Vitamin B6 +27.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
6% 9% 72% 8% 5%
Protein: 6.09 g
Fats: 8.69 g
Carbs: 72.12 g
Water: 8.46 g
Other: 4.64 g
Contains more ProteinProtein +184.1%
Contains more FatsFats +23.6%
Contains more WaterWater +29.2%
Contains more OtherOther +60%
~equal in Carbs ~72.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
46% 12% 42%
Saturated fat: Sat. Fat 2.55 g
Monounsaturated fat: Mono. Fat 0.66 g
Polyunsaturated fat: Poly. Fat 2.36 g
Contains less Sat. FatSaturated fat -47.9%
Contains more Mono. FatMonounsaturated fat +260%
Contains more Poly. FatPolyunsaturated fat +17.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran raw Allspice DV% diff.
Manganese 5.63mg 2.943mg 117%
Vitamin B1 1.17mg 0.101mg 89%
Phosphorus 734mg 113mg 89%
Selenium 45.2µg 2.7µg 77%
Calcium 58mg 661mg 60%
Vitamin C 0mg 39.2mg 44%
Vitamin B5 1.494mg 30%
Fiber 15.4g 21.6g 25%
Magnesium 235mg 135mg 24%
Protein 17.3g 6.09g 22%
Iron 5.41mg 7.06mg 21%
Zinc 3.11mg 1.01mg 19%
Copper 0.403mg 0.553mg 17%
Potassium 566mg 1044mg 14%
Vitamin B3 0.934mg 2.86mg 12%
Vitamin B2 0.22mg 0.063mg 12%
Vitamin E 1.01mg 7%
Choline 32.2mg 6%
Saturated fat 1.328g 2.55g 6%
Monounsaturated fat 2.376g 0.66g 4%
Folate 52µg 36µg 4%
Fats 7.03g 8.69g 3%
Vitamin A 0µg 27µg 3%
Polyunsaturated fat 2.766g 2.36g 3%
Vitamin B6 0.165mg 0.21mg 3%
Vitamin K 3.2µg 3%
Sodium 4mg 77mg 3%
Carbs 66.22g 72.12g 2%
Calories 246kcal 263kcal 1%
Net carbs 50.82g 50.52g N/A
Sugar 1.45g N/A
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Allspice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
44%
Bran raw
24%
Allspice
Minerals Daily Need Coverage Score
195%
Bran raw
132%
Allspice

Comparison summary

Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 73mg)
Which food is lower in Saturated fat?
Bran raw
Bran raw is lower in Saturated fat (difference - 1.222g)
Which food is lower in Sugar?
Allspice
Allspice is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Allspice
Allspice is lower in glycemic index (difference - 41)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Allspice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171315/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.