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  6. Bran raw vs. American cheese

Bran raw vs. American cheese — In-Depth Nutrition Comparison

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What are the main differences between bran raw and American cheese?

  • Bran raw is richer in manganese, vitamin B1, fiber, iron, magnesium, and selenium, yet American cheese is richer in calcium and vitamin B12.
  • Bran raw's daily need coverage for manganese is 243% higher.
  • Bran raw contains less saturated fat.
  • American cheese has a lower glycemic index than bran raw.

We used Oat bran, raw and Cheese, pasteurized process, American, without added vitamin D types in this comparison.

Infographic

Bran raw vs American cheese 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 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more MagnesiumMagnesium +803.8%
Contains more PotassiumPotassium +328.8%
Contains more IronIron +758.7%
Contains more CopperCopper +776.1%
Contains more ZincZinc +24.9%
Contains more PhosphorusPhosphorus +14.5%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +13631.7%
Contains more SeleniumSelenium +123.8%
Contains more CalciumCalcium +1701.7%

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 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin EVitamin E +26.3%
Contains more Vitamin B1Vitamin B1 +7700%
Contains more Vitamin B3Vitamin B3 +1128.9%
Contains more Vitamin B5Vitamin B5 +270.7%
Contains more Vitamin B6Vitamin B6 +205.6%
Contains more Vitamin KVitamin K +23.1%
Contains more FolateFolate +550%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +12.4%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.234mg

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
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more CarbsCarbs +1689.7%
Contains more FatsFats +352.2%
Contains more WaterWater +504.7%
Contains more OtherOther +133.4%
~equal in Protein ~18.13g

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
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -92.6%
Contains more Poly. FatPolyunsaturated fat +115.1%
Contains more Mono. FatMonounsaturated fat +246.6%

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 American cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran raw American cheese DV% diff.
Manganese 5.63mg 0.041mg 243%
Calcium 58mg 1045mg 99%
Vitamin B1 1.17mg 0.015mg 96%
Saturated fat 1.328g 18.057g 76%
Sodium 4mg 1671mg 72%
Vitamin B12 0µg 1.5µg 63%
Fiber 15.4g 0g 62%
Iron 5.41mg 0.63mg 60%
Magnesium 235mg 26mg 50%
Selenium 45.2µg 20.2µg 45%
Copper 0.403mg 0.046mg 40%
Fats 7.03g 31.79g 38%
Cholesterol 0mg 100mg 33%
Vitamin A 0µg 250µg 28%
Vitamin B5 1.494mg 0.403mg 22%
Carbs 66.22g 3.7g 21%
Monounsaturated fat 2.376g 8.236g 15%
Potassium 566mg 132mg 13%
Phosphorus 734mg 641mg 13%
Folate 52µg 8µg 11%
Polyunsaturated fat 2.766g 1.286g 10%
Vitamin B6 0.165mg 0.054mg 9%
Calories 246kcal 371kcal 6%
Zinc 3.11mg 2.49mg 6%
Vitamin B3 0.934mg 0.076mg 5%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Protein 17.3g 18.13g 2%
Vitamin B2 0.22mg 0.234mg 1%
Vitamin E 1.01mg 0.8mg 1%
Vitamin K 3.2µg 2.6µg 1%
Choline 32.2mg 36.2mg 1%
Net carbs 50.82g 3.7g N/A
Sugar 1.45g 2.26g N/A
Trans fat 1.144g N/A
Tryptophan 0.335mg 0.232mg 0%
Threonine 0.502mg 0.772mg 0%
Isoleucine 0.668mg 0.938mg 0%
Leucine 1.374mg 1.716mg 0%
Lysine 0.76mg 1.516mg 0%
Methionine 0.335mg 0.475mg 0%
Phenylalanine 0.908mg 0.939mg 0%
Valine 0.964mg 1.187mg 0%
Histidine 0.41mg 0.546mg 0%
Omega-3 - EPA 0g 0.012g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw American cheese
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
33%
American cheese
Minerals Daily Need Coverage Score
195%
Bran raw
106%
American cheese

Comparison summary

Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 100mg)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 0.81g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 1667mg)
Which food is lower in Saturated fat?
Bran raw
Bran raw is lower in Saturated fat (difference - 16.729g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $2.4)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 29)
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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.