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  6. Bran raw vs. Beef broiled

Bran raw vs. Beef broiled — In-Depth Nutrition Comparison

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Differences between bran raw and beef broiled

  • Bran raw has more manganese, vitamin B1, phosphorus, fiber, magnesium, selenium, copper, and iron, while beef broiled has more vitamin B12.
  • Bran raw's daily need coverage for manganese is 244% higher.
  • Beef broiled has a lower glycemic index. The glycemic index of beef broiled is 0, while the glycemic index of bran raw is 56.

The food types used in this comparison are Oat bran, raw and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled.

Infographic

Bran raw vs Beef broiled 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 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Contains more MagnesiumMagnesium +1019%
Contains more CalciumCalcium +222.2%
Contains more PotassiumPotassium +78%
Contains more IronIron +108.1%
Contains more CopperCopper +374.1%
Contains more PhosphorusPhosphorus +270.7%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +46816.7%
Contains more SeleniumSelenium +110.2%
Contains more ZincZinc +102.9%

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% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Contains more Vitamin EVitamin E +741.7%
Contains more Vitamin B1Vitamin B1 +2443.5%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B5Vitamin B5 +127.1%
Contains more Vitamin KVitamin K +166.7%
Contains more FolateFolate +477.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +475.8%
Contains more Vitamin B6Vitamin B6 +131.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +155.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Beef broiled DV% diff.
Manganese 5.63mg 0.012mg 244%
Vitamin B12 0µg 2.64µg 110%
Vitamin B1 1.17mg 0.046mg 94%
Phosphorus 734mg 198mg 77%
Fiber 15.4g 0g 62%
Magnesium 235mg 21mg 51%
Selenium 45.2µg 21.5µg 43%
Iron 5.41mg 2.6mg 35%
Copper 0.403mg 0.085mg 35%
Zinc 3.11mg 6.31mg 29%
Cholesterol 0mg 88mg 29%
Vitamin B3 0.934mg 5.378mg 28%
Carbs 66.22g 0g 22%
Saturated fat 1.328g 5.895g 21%
Vitamin B6 0.165mg 0.382mg 17%
Protein 17.3g 25.93g 17%
Vitamin B5 1.494mg 0.658mg 17%
Polyunsaturated fat 2.766g 0.484g 15%
Fats 7.03g 15.41g 13%
Folate 52µg 9µg 11%
Monounsaturated fat 2.376g 6.668g 11%
Choline 32.2mg 82.4mg 9%
Potassium 566mg 318mg 7%
Vitamin E 1.01mg 0.12mg 6%
Calcium 58mg 18mg 4%
Sodium 4mg 72mg 3%
Vitamin B2 0.22mg 0.176mg 3%
Vitamin K 3.2µg 1.2µg 2%
Calories 246kcal 250kcal 0%
Net carbs 50.82g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 1.45g 0g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0.572g N/A
Tryptophan 0.335mg 0.094mg 0%
Threonine 0.502mg 0.72mg 0%
Isoleucine 0.668mg 0.822mg 0%
Leucine 1.374mg 1.45mg 0%
Lysine 0.76mg 1.54mg 0%
Methionine 0.335mg 0.478mg 0%
Phenylalanine 0.908mg 0.725mg 0%
Valine 0.964mg 0.914mg 0%
Histidine 0.41mg 0.604mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0g 0.016g N/A
Omega-6 - Gamma-linoleic acid 0.012g N/A

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
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +326.5%
Contains more ProteinProtein +49.9%
Contains more FatsFats +119.2%
Contains more WaterWater +785.2%

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
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Contains less Sat. FatSaturated fat -77.5%
Contains more Poly. FatPolyunsaturated fat +471.5%
Contains more Mono. FatMonounsaturated fat +180.6%

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. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.