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  6. Bran raw vs. Buttermilk

Bran raw vs. Buttermilk — In-Depth Nutrition Comparison

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Differences between bran raw and buttermilk

  • Buttermilk contains less manganese, vitamin B1, phosphorus, selenium, iron, fiber, magnesium, copper, zinc, and vitamin B5 than bran raw.
  • Bran raw's daily need coverage for manganese is 245% higher.

The food types used in this comparison are Oat bran, raw and Milk, buttermilk, fluid, cultured, lowfat.

Infographic

Bran raw vs Buttermilk 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 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
Contains more MagnesiumMagnesium +2036.4%
Contains more PotassiumPotassium +274.8%
Contains more IronIron +10720%
Contains more CopperCopper +3563.6%
Contains more ZincZinc +640.5%
Contains more PhosphorusPhosphorus +724.7%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +281400%
Contains more SeleniumSelenium +2160%
Contains more CalciumCalcium +100%

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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
Contains more Vitamin EVitamin E +1920%
Contains more Vitamin B1Vitamin B1 +3341.2%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B3Vitamin B3 +1510.3%
Contains more Vitamin B5Vitamin B5 +443.3%
Contains more Vitamin B6Vitamin B6 +385.3%
Contains more Vitamin KVitamin K +3100%
Contains more FolateFolate +940%
Contains more CholineCholine +81.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Buttermilk DV% diff.
Manganese 5.63mg 0.002mg 245%
Vitamin B1 1.17mg 0.034mg 95%
Phosphorus 734mg 89mg 92%
Selenium 45.2µg 2µg 79%
Iron 5.41mg 0.05mg 67%
Fiber 15.4g 0g 62%
Magnesium 235mg 11mg 53%
Copper 0.403mg 0.011mg 44%
Protein 17.3g 3.31g 28%
Vitamin B5 1.494mg 0.275mg 24%
Zinc 3.11mg 0.42mg 24%
Carbs 66.22g 4.79g 20%
Polyunsaturated fat 2.766g 0.033g 18%
Folate 52µg 5µg 12%
Potassium 566mg 151mg 12%
Vitamin B6 0.165mg 0.034mg 10%
Calories 246kcal 40kcal 10%
Vitamin B12 0µg 0.22µg 9%
Fats 7.03g 0.88g 9%
Sodium 4mg 190mg 8%
Vitamin E 1.01mg 0.05mg 6%
Calcium 58mg 116mg 6%
Monounsaturated fat 2.376g 0.254g 5%
Vitamin B2 0.22mg 0.154mg 5%
Vitamin B3 0.934mg 0.058mg 5%
Saturated fat 1.328g 0.548g 4%
Vitamin K 3.2µg 0.1µg 3%
Choline 32.2mg 17.7mg 3%
Vitamin A 0µg 14µg 2%
Vitamin C 0mg 1mg 1%
Cholesterol 0mg 4mg 1%
Net carbs 50.82g 4.79g N/A
Vitamin D 0IU 1IU 0%
Sugar 1.45g 4.79g N/A
Tryptophan 0.335mg 0.042mg 0%
Threonine 0.502mg 0.141mg 0%
Isoleucine 0.668mg 0.171mg 0%
Leucine 1.374mg 0.313mg 0%
Lysine 0.76mg 0.277mg 0%
Methionine 0.335mg 0.087mg 0%
Phenylalanine 0.908mg 0.171mg 0%
Valine 0.964mg 0.217mg 0%
Histidine 0.41mg 0.1mg 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
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Contains more ProteinProtein +422.7%
Contains more FatsFats +698.9%
Contains more CarbsCarbs +1282.5%
Contains more OtherOther +225.8%
Contains more WaterWater +1276%

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
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains more Mono. FatMonounsaturated fat +835.4%
Contains more Poly. FatPolyunsaturated fat +8281.8%
Contains less Sat. FatSaturated fat -58.7%

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. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.