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Bran raw vs. Banana — In-Depth Nutrition Comparison

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Summary of differences between bran raw and bananas

  • The amount of manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, copper, zinc, and vitamin B5 in bran raw is higher than in bananas.
  • Bran raw covers your daily need for manganese, 233% more than bananas.
  • Bran raw contains 45 times more selenium than bananas. While bran raw contains 45.2µg of selenium, bananas contain only 1µg.

These are the specific foods used in this comparison Oat bran, raw and Bananas, raw.

Infographic

Bran raw vs Banana 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%
Banana
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Contains more MagnesiumMagnesium +770.4%
Contains more CalciumCalcium +1060%
Contains more PotassiumPotassium +58.1%
Contains more IronIron +1980.8%
Contains more CopperCopper +416.7%
Contains more ZincZinc +1973.3%
Contains more PhosphorusPhosphorus +3236.4%
Contains more ManganeseManganese +1985.2%
Contains more SeleniumSelenium +4420%
Contains less SodiumSodium -75%

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%
Banana
3
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 29% 1% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Contains more Vitamin EVitamin E +910%
Contains more Vitamin B1Vitamin B1 +3674.2%
Contains more Vitamin B2Vitamin B2 +201.4%
Contains more Vitamin B3Vitamin B3 +40.5%
Contains more Vitamin B5Vitamin B5 +347.3%
Contains more Vitamin KVitamin K +540%
Contains more FolateFolate +160%
Contains more CholineCholine +228.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +122.4%
~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
Banana
1
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more ProteinProtein +1487.2%
Contains more FatsFats +2030.3%
Contains more CarbsCarbs +189.9%
Contains more OtherOther +249.4%
Contains more WaterWater +1043.7%

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
Banana
1
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Contains more Mono. FatMonounsaturated fat +7325%
Contains more Poly. FatPolyunsaturated fat +3689%
Contains less Sat. FatSaturated fat -91.6%

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

All nutrients comparison - raw data values

Nutrient Bran raw Banana DV% diff.
Manganese 5.63mg 0.27mg 233%
Phosphorus 734mg 22mg 102%
Vitamin B1 1.17mg 0.031mg 95%
Selenium 45.2µg 1µg 80%
Iron 5.41mg 0.26mg 64%
Fiber 15.4g 2.6g 51%
Magnesium 235mg 27mg 50%
Copper 0.403mg 0.078mg 36%
Protein 17.3g 1.09g 32%
Zinc 3.11mg 0.15mg 27%
Vitamin B5 1.494mg 0.334mg 23%
Polyunsaturated fat 2.766g 0.073g 18%
Vitamin B6 0.165mg 0.367mg 16%
Carbs 66.22g 22.84g 14%
Vitamin B2 0.22mg 0.073mg 11%
Vitamin C 0mg 8.7mg 10%
Fats 7.03g 0.33g 10%
Folate 52µg 20µg 8%
Calories 246kcal 89kcal 8%
Vitamin E 1.01mg 0.1mg 6%
Potassium 566mg 358mg 6%
Saturated fat 1.328g 0.112g 6%
Monounsaturated fat 2.376g 0.032g 6%
Fructose 4.85g 6%
Calcium 58mg 5mg 5%
Choline 32.2mg 9.8mg 4%
Vitamin B3 0.934mg 0.665mg 2%
Vitamin K 3.2µg 0.5µg 2%
Starch 5.38g 2%
Net carbs 50.82g 20.24g N/A
Sugar 1.45g 12.23g N/A
Sodium 4mg 1mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.335mg 0.009mg 0%
Threonine 0.502mg 0.028mg 0%
Isoleucine 0.668mg 0.028mg 0%
Leucine 1.374mg 0.068mg 0%
Lysine 0.76mg 0.05mg 0%
Methionine 0.335mg 0.008mg 0%
Phenylalanine 0.908mg 0.049mg 0%
Valine 0.964mg 0.047mg 0%
Histidine 0.41mg 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Banana
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
15%
Banana
Minerals Daily Need Coverage Score
195%
Bran raw
14%
Banana

Comparison summary

Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 10.78g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Banana
Banana is lower in Saturated fat (difference - 1.216g)
Which food is lower in glycemic index?
Banana
Banana is lower in glycemic index (difference - 8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.