Bran raw vs. Black pepper — In-Depth Nutrition Comparison
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Summary of differences between bran raw and black pepper
- Bran raw has more vitamin B1, phosphorus, and selenium, while black pepper has more manganese, vitamin K, copper, iron, fiber, calcium, and potassium.
- Black pepper covers your daily need for manganese, 310% more than bran raw.
- Bran raw contains 11 times more vitamin B1 than black pepper. While bran raw contains 1.17mg of vitamin B1, black pepper contains only 0.108mg.
- Black pepper has a lower glycemic index. The glycemic index of black pepper is 32, while the glycemic index of bran raw is 56.
These are the specific foods used in this comparison Oat bran, raw and Spices, pepper, black.
Infographic
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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 | +37.4% |
| Contains more ZincZinc | +161.3% |
| Contains more PhosphorusPhosphorus | +364.6% |
| Contains less SodiumSodium | -80% |
| Contains more SeleniumSelenium | +822.4% |
| Contains more CalciumCalcium | +663.8% |
| Contains more PotassiumPotassium | +134.8% |
| Contains more IronIron | +79.5% |
| Contains more CopperCopper | +230% |
| Contains more ManganeseManganese | +126.5% |
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 B1Vitamin B1 | +983.3% |
| Contains more Vitamin B2Vitamin B2 | +22.2% |
| Contains more FolateFolate | +205.9% |
| Contains more CholineCholine | +185% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +22.4% |
| Contains more Vitamin B6Vitamin B6 | +76.4% |
| Contains more Vitamin KVitamin K | +5015.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.3 g
Fats:
7.03 g
Carbs:
66.22 g
Water:
6.55 g
Other:
2.9 g
Protein:
10.39 g
Fats:
3.26 g
Carbs:
63.95 g
Water:
12.46 g
Other:
9.94 g
| Contains more ProteinProtein | +66.5% |
| Contains more FatsFats | +115.6% |
| Contains more WaterWater | +90.2% |
| Contains more OtherOther | +242.8% |
~equal in
Carbs
~63.95g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.328 g
Monounsaturated fat:
Mono. Fat
2.376 g
Polyunsaturated fat:
Poly. Fat
2.766 g
Saturated fat:
Sat. Fat
1.392 g
Monounsaturated fat:
Mono. Fat
0.739 g
Polyunsaturated fat:
Poly. Fat
0.998 g
| Contains more Mono. FatMonounsaturated fat | +221.5% |
| Contains more Poly. FatPolyunsaturated fat | +177.2% |
~equal in
Saturated fat
~1.392g
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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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 5.63mg | 12.753mg | 310% |
| Vitamin K | 3.2µg | 163.7µg | 134% |
| Copper | 0.403mg | 1.33mg | 103% |
| Vitamin B1 | 1.17mg | 0.108mg | 89% |
| Phosphorus | 734mg | 158mg | 82% |
| Selenium | 45.2µg | 4.9µg | 73% |
| Iron | 5.41mg | 9.71mg | 54% |
| Fiber | 15.4g | 25.3g | 40% |
| Calcium | 58mg | 443mg | 39% |
| Potassium | 566mg | 1329mg | 22% |
| Zinc | 3.11mg | 1.19mg | 17% |
| Magnesium | 235mg | 171mg | 15% |
| Protein | 17.3g | 10.39g | 14% |
| Polyunsaturated fat | 2.766g | 0.998g | 12% |
| Vitamin B6 | 0.165mg | 0.291mg | 10% |
| Folate | 52µg | 17µg | 9% |
| Fats | 7.03g | 3.26g | 6% |
| Monounsaturated fat | 2.376g | 0.739g | 4% |
| Choline | 32.2mg | 11.3mg | 4% |
| Vitamin A | 0µg | 27µg | 3% |
| Vitamin B2 | 0.22mg | 0.18mg | 3% |
| Vitamin B5 | 1.494mg | 1.399mg | 2% |
| Sodium | 4mg | 20mg | 1% |
| Carbs | 66.22g | 63.95g | 1% |
| Vitamin B3 | 0.934mg | 1.143mg | 1% |
| Calories | 246kcal | 251kcal | 0% |
| Net carbs | 50.82g | 38.65g | N/A |
| Sugar | 1.45g | 0.64g | N/A |
| Vitamin E | 1.01mg | 1.04mg | 0% |
| Saturated fat | 1.328g | 1.392g | 0% |
| Tryptophan | 0.335mg | 0.058mg | 0% |
| Threonine | 0.502mg | 0.244mg | 0% |
| Isoleucine | 0.668mg | 0.366mg | 0% |
| Leucine | 1.374mg | 1.014mg | 0% |
| Lysine | 0.76mg | 0.244mg | 0% |
| Methionine | 0.335mg | 0.096mg | 0% |
| Phenylalanine | 0.908mg | 0.446mg | 0% |
| Valine | 0.964mg | 0.547mg | 0% |
| Histidine | 0.41mg | 0.159mg | 0% |
| Fructose | 0.23g | 0% | |
| Omega-3 - ALA | 0.152g | 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
44%
54%
Minerals Daily Need Coverage Score
195%
297%
Comparison summary
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Bran raw is lower in Saturated fat (difference - 0.064g)
Which food is cheaper?
Bran raw is cheaper (difference - $2.5)
Which food is lower in Sugar?
Black pepper is lower in Sugar (difference - 0.81g)
Which food is lower in glycemic index?
Black pepper is lower in glycemic index (difference - 24)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.