Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Bran raw
  5. Compare
  6. Bran raw vs. Caper

Bran raw vs. Caper — In-Depth Nutrition Comparison

Compare

What are the differences between Bran raw and Caper?

  • Bran raw is richer than Caper in Manganese, Phosphorus, Vitamin B1, Selenium, Fiber, Magnesium, Iron, Vitamin B5, and Zinc.
  • Bran raw's daily need coverage for Manganese is 241% more.
  • Bran raw has 73 times more Phosphorus than Caper. While Bran raw has 734mg of Phosphorus, Caper has only 10mg.
  • The amount of Sodium in Bran raw is lower.

We used Oat bran, raw and Capers, canned types in this article.

Infographic

Bran raw vs Caper 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.
Bran raw
Bran raw
10
:
0
Caper
Caper
Contains more Calcium +45%
Contains more Iron +224%
Contains more Magnesium +612.1%
Contains more Phosphorus +7240%
Contains more Potassium +1315%
Contains less Sodium -99.8%
Contains more Zinc +871.9%
Contains more Manganese +7117.9%
Contains more Selenium +3666.7%
Equal in Copper - 0.374
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Caper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 63% 24% 5% 4% 307% 9% 125% 11% 7%
Contains more Calcium +45%
Contains more Iron +224%
Contains more Magnesium +612.1%
Contains more Phosphorus +7240%
Contains more Potassium +1315%
Contains less Sodium -99.8%
Contains more Zinc +871.9%
Contains more Manganese +7117.9%
Contains more Selenium +3666.7%
Equal in Copper - 0.374

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.
Bran raw
Bran raw
7
:
3
Caper
Caper
Contains more Vitamin E +14.8%
Contains more Vitamin B1 +6400%
Contains more Vitamin B2 +58.3%
Contains more Vitamin B3 +43.3%
Contains more Vitamin B5 +5433.3%
Contains more Vitamin B6 +617.4%
Contains more Folate +126.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +668.8%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Caper
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 18% 0% 15% 5% 33% 13% 2% 6% 18% 0% 62%
Contains more Vitamin E +14.8%
Contains more Vitamin B1 +6400%
Contains more Vitamin B2 +58.3%
Contains more Vitamin B3 +43.3%
Contains more Vitamin B5 +5433.3%
Contains more Vitamin B6 +617.4%
Contains more Folate +126.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +668.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
3
:
2
Caper
Caper
Contains more Protein +633.1%
Contains more Fats +717.4%
Contains more Carbs +1254.2%
Contains more Water +1180.2%
Contains more Other +177.2%
Bran raw
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
Caper
2% 5% 84% 8%
Protein: 2.36 g
Fats: 0.86 g
Carbs: 4.89 g
Water: 83.85 g
Other: 8.04 g
Contains more Protein +633.1%
Contains more Fats +717.4%
Contains more Carbs +1254.2%
Contains more Water +1180.2%
Contains more Other +177.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Caper
Caper
Contains more Monounsaturated Fat +3671.4%
Contains more Polyunsaturated fat +809.9%
Contains less Saturated Fat -82.5%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Caper
39% 11% 51%
Saturated Fat: 0.233 g
Monounsaturated Fat: 0.063 g
Polyunsaturated fat: 0.304 g
Contains more Monounsaturated Fat +3671.4%
Contains more Polyunsaturated fat +809.9%
Contains less Saturated Fat -82.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran raw Caper
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bran raw Caper Opinion
Net carbs 50.82g 1.69g Bran raw
Protein 17.3g 2.36g Bran raw
Fats 7.03g 0.86g Bran raw
Carbs 66.22g 4.89g Bran raw
Calories 246kcal 23kcal Bran raw
Sugar 1.45g 0.41g Caper
Fiber 15.4g 3.2g Bran raw
Calcium 58mg 40mg Bran raw
Iron 5.41mg 1.67mg Bran raw
Magnesium 235mg 33mg Bran raw
Phosphorus 734mg 10mg Bran raw
Potassium 566mg 40mg Bran raw
Sodium 4mg 2348mg Bran raw
Zinc 3.11mg 0.32mg Bran raw
Copper 0.403mg 0.374mg Bran raw
Manganese 5.63mg 0.078mg Bran raw
Selenium 45.2µg 1.2µg Bran raw
Vitamin A 0IU 138IU Caper
Vitamin A RAE 0µg 7µg Caper
Vitamin E 1.01mg 0.88mg Bran raw
Vitamin C 0mg 4.3mg Caper
Vitamin B1 1.17mg 0.018mg Bran raw
Vitamin B2 0.22mg 0.139mg Bran raw
Vitamin B3 0.934mg 0.652mg Bran raw
Vitamin B5 1.494mg 0.027mg Bran raw
Vitamin B6 0.165mg 0.023mg Bran raw
Folate 52µg 23µg Bran raw
Vitamin K 3.2µg 24.6µg Caper
Tryptophan 0.335mg Bran raw
Threonine 0.502mg Bran raw
Isoleucine 0.668mg Bran raw
Leucine 1.374mg Bran raw
Lysine 0.76mg Bran raw
Methionine 0.335mg Bran raw
Phenylalanine 0.908mg Bran raw
Valine 0.964mg Bran raw
Histidine 0.41mg Bran raw
Saturated Fat 1.328g 0.233g Caper
Omega-3 - DPA 0g 0.001g Caper
Monounsaturated Fat 2.376g 0.063g Bran raw
Polyunsaturated fat 2.766g 0.304g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Caper
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
46%
Bran raw
15%
Caper
Minerals Daily Need Coverage Score
195%
Bran raw
56%
Caper

Comparison summary

Which food is lower in Sugar?
Caper
Caper is lower in Sugar (difference - 1.04g)
Which food is lower in Saturated Fat?
Caper
Caper is lower in Saturated Fat (difference - 1.095g)
Which food is lower in glycemic index?
Caper
Caper is lower in glycemic index (difference - 56)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 2344mg)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Caper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172238/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.