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  6. Bran raw vs. Black pepper

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

Bran raw vs Black pepper 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 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
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.
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% 9% 21% 0% 27% 42% 21% 84% 67% 0% 409% 13% 6.2%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~1.04mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.399mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Black pepper 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

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
10% 3% 64% 12% 10%
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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
44% 24% 32%
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

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. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.