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Bran raw vs. Brown sugar — In-Depth Nutrition Comparison

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What are the differences between bran raw and brown sugar?

  • Bran raw is richer than brown sugar in manganese, phosphorus, vitamin B1, selenium, fiber, iron, magnesium, copper, zinc, and vitamin B5.
  • Bran raw's daily need coverage for manganese is 242% more.
  • The glycemic index of bran raw is lower.

We used Oat bran, raw and Sugars, brown types in this article.

Infographic

Bran raw vs Brown sugar 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 6.4% 25% 12% 27% 16% 0.82% 1.7% 3.7% 8.3% 6.5%
Contains more MagnesiumMagnesium +2511.1%
Contains more PotassiumPotassium +325.6%
Contains more IronIron +662%
Contains more CopperCopper +757.4%
Contains more ZincZinc +10266.7%
Contains more PhosphorusPhosphorus +18250%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +8696.9%
Contains more SeleniumSelenium +3666.7%
Contains more CalciumCalcium +43.1%

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% 0% 0% 0% 0% 0% 2.1% 7.9% 9.5% 0% 0% 0.75% 1.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +749.1%
Contains more Vitamin B5Vitamin B5 +1031.8%
Contains more Vitamin B6Vitamin B6 +302.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +5100%
Contains more CholineCholine +1300%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Brown sugar DV% diff.
Manganese 5.63mg 0.064mg 242%
Phosphorus 734mg 4mg 104%
Vitamin B1 1.17mg 0mg 98%
Selenium 45.2µg 1.2µg 80%
Fiber 15.4g 0g 62%
Iron 5.41mg 0.71mg 59%
Magnesium 235mg 9mg 54%
Copper 0.403mg 0.047mg 40%
Protein 17.3g 0.12g 34%
Zinc 3.11mg 0.03mg 28%
Vitamin B5 1.494mg 0.132mg 27%
Polyunsaturated fat 2.766g 0g 18%
Vitamin B2 0.22mg 0mg 17%
Potassium 566mg 133mg 13%
Folate 52µg 1µg 13%
Carbs 66.22g 98.09g 11%
Fats 7.03g 0g 11%
Vitamin B6 0.165mg 0.041mg 10%
Calories 246kcal 380kcal 7%
Vitamin E 1.01mg 0mg 7%
Saturated fat 1.328g 0g 6%
Monounsaturated fat 2.376g 0g 6%
Vitamin B3 0.934mg 0.11mg 5%
Choline 32.2mg 2.3mg 5%
Vitamin K 3.2µg 0µg 3%
Calcium 58mg 83mg 3%
Fructose 1.11g 1%
Sodium 4mg 28mg 1%
Net carbs 50.82g 98.09g N/A
Sugar 1.45g 97.02g N/A
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 0%

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
98%
Protein: 0.12 g
Fats: 0 g
Carbs: 98.09 g
Water: 1.34 g
Other: 0.45 g
Contains more ProteinProtein +14316.7%
Contains more FatsFats +∞%
Contains more WaterWater +388.8%
Contains more OtherOther +544.4%
Contains more CarbsCarbs +48.1%

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. Brown sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168833/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.