Bran raw vs. Cardamom — In-Depth Nutrition Comparison
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How are bran raw and cardamom different?
- Bran raw is higher in vitamin B1 and phosphorus; however, cardamom is richer in manganese, iron, fiber, zinc, calcium, vitamin C, potassium, and vitamin B6.
- Daily need coverage for manganese for cardamom is 973% higher.
- Bran raw contains 6 times more vitamin B1 than cardamom. While bran raw contains 1.17mg of vitamin B1, cardamom contains only 0.198mg.
- Cardamom has a lower glycemic index (0) than bran raw (56).
Oat bran, raw and Spices, cardamom are the varieties used in this article.
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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 PhosphorusPhosphorus | +312.4% |
| Contains less SodiumSodium | -77.8% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +560.3% |
| Contains more PotassiumPotassium | +97.7% |
| Contains more IronIron | +158.2% |
| Contains more ZincZinc | +140.2% |
| Contains more ManganeseManganese | +397.3% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +490.9% |
| Contains more Vitamin B2Vitamin B2 | +20.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +18% |
| Contains more Vitamin B6Vitamin B6 | +39.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 5.63mg | 28mg | 973% |
| Iron | 5.41mg | 13.97mg | 107% |
| Selenium | 45.2µg | 82% | |
| Vitamin B1 | 1.17mg | 0.198mg | 81% |
| Phosphorus | 734mg | 178mg | 79% |
| Fiber | 15.4g | 28g | 50% |
| Zinc | 3.11mg | 7.47mg | 40% |
| Calcium | 58mg | 383mg | 33% |
| Vitamin B5 | 1.494mg | 30% | |
| Vitamin C | 0mg | 21mg | 23% |
| Polyunsaturated fat | 2.766g | 0.43g | 16% |
| Potassium | 566mg | 1119mg | 16% |
| Folate | 52µg | 13% | |
| Protein | 17.3g | 10.76g | 13% |
| Vitamin E | 1.01mg | 7% | |
| Choline | 32.2mg | 6% | |
| Vitamin B6 | 0.165mg | 0.23mg | 5% |
| Monounsaturated fat | 2.376g | 0.87g | 4% |
| Vitamin K | 3.2µg | 3% | |
| Saturated fat | 1.328g | 0.68g | 3% |
| Calories | 246kcal | 311kcal | 3% |
| Vitamin B2 | 0.22mg | 0.182mg | 3% |
| Copper | 0.403mg | 0.383mg | 2% |
| Vitamin B3 | 0.934mg | 1.102mg | 1% |
| Sodium | 4mg | 18mg | 1% |
| Magnesium | 235mg | 229mg | 1% |
| Carbs | 66.22g | 68.47g | 1% |
| Fats | 7.03g | 6.7g | 1% |
| Net carbs | 50.82g | 40.47g | N/A |
| Sugar | 1.45g | 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
| Contains more ProteinProtein | +60.8% |
| Contains more WaterWater | +26.4% |
| Contains more OtherOther | +99.7% |
~equal in
Fats
~6.7g
~equal in
Carbs
~68.47g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +173.1% |
| Contains more Poly. FatPolyunsaturated fat | +543.3% |
| Contains less Sat. FatSaturated fat | -48.8% |