Bran raw vs. Cereal — In-Depth Nutrition Comparison
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Differences between bran raw and cereal
- Bran raw has more manganese, phosphorus, selenium, and fiber, while cereal has more vitamin B6, vitamin B1, iron, vitamin B2, vitamin B3, and vitamin A.
- Cereal's daily need coverage for vitamin B6 is 448% higher.
- Cereal contains 11 times less fiber than bran raw. Bran raw contains 15.4g of fiber, while cereal contains 1.4g.
- Bran raw has a lower glycemic index. The glycemic index of bran raw is 56, while the glycemic index of cereal is 69.
The food types used in this comparison are Oat bran, raw and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).
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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 MagnesiumMagnesium | +1136.8% |
| Contains more CalciumCalcium | +480% |
| Contains more PotassiumPotassium | +439% |
| Contains more CopperCopper | +194.2% |
| Contains more PhosphorusPhosphorus | +853.2% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +612.7% |
| Contains more SeleniumSelenium | +617.5% |
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.
| Contains more Vitamin EVitamin E | +1162.5% |
| Contains more Vitamin B5Vitamin B5 | +561.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +437.4% |
| Contains more Vitamin B2Vitamin B2 | +1659.1% |
| Contains more Vitamin B3Vitamin B3 | +3071.3% |
| Contains more Vitamin B6Vitamin B6 | +3527.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +185.5% |
| Contains more FatsFats | +550.9% |
| Contains more WaterWater | +73.3% |
| Contains more OtherOther | +30% |
| Contains more CarbsCarbs | +31.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1064.7% |
| Contains more Poly. FatPolyunsaturated fat | +681.4% |
| Contains less Sat. FatSaturated fat | -80.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B6 | 0.165mg | 5.986mg | 448% |
| Vitamin B1 | 1.17mg | 6.288mg | 427% |
| Iron | 5.41mg | 34.06mg | 358% |
| Vitamin B2 | 0.22mg | 3.87mg | 281% |
| Manganese | 5.63mg | 0.79mg | 210% |
| Vitamin B3 | 0.934mg | 29.62mg | 179% |
| Phosphorus | 734mg | 77mg | 94% |
| Vitamin A | 0µg | 814µg | 90% |
| Selenium | 45.2µg | 6.3µg | 71% |
| Fiber | 15.4g | 1.4g | 56% |
| Magnesium | 235mg | 19mg | 51% |
| Vitamin C | 0mg | 38.5mg | 43% |
| Zinc | 3.11mg | 7.6mg | 41% |
| Sodium | 4mg | 795mg | 34% |
| Copper | 0.403mg | 0.137mg | 30% |
| Vitamin B5 | 1.494mg | 0.226mg | 25% |
| Protein | 17.3g | 6.06g | 22% |
| Polyunsaturated fat | 2.766g | 0.354g | 16% |
| Potassium | 566mg | 105mg | 14% |
| Folate | 52µg | 13% | |
| Fats | 7.03g | 1.08g | 9% |
| Calories | 246kcal | 378kcal | 7% |
| Carbs | 66.22g | 86.85g | 7% |
| Vitamin E | 1.01mg | 0.08mg | 6% |
| Choline | 32.2mg | 6% | |
| Calcium | 58mg | 10mg | 5% |
| Saturated fat | 1.328g | 0.26g | 5% |
| Monounsaturated fat | 2.376g | 0.204g | 5% |
| Vitamin K | 3.2µg | 0µg | 3% |
| Net carbs | 50.82g | 85.45g | N/A |
| Sugar | 1.45g | 10.35g | N/A |
| Tryptophan | 0.335mg | 0.066mg | 0% |
| Threonine | 0.502mg | 0.241mg | 0% |
| Isoleucine | 0.668mg | 0.26mg | 0% |
| Leucine | 1.374mg | 0.767mg | 0% |
| Lysine | 0.76mg | 0.113mg | 0% |
| Methionine | 0.335mg | 0.13mg | 0% |
| Phenylalanine | 0.908mg | 0.365mg | 0% |
| Valine | 0.964mg | 0.344mg | 0% |
| Histidine | 0.41mg | 0.162mg | 0% |
| Fructose | 0.26g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
44%
371%
Minerals Daily Need Coverage Score
195%
183%
Comparison summary
Which food is lower in Cholesterol?
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Cereal is lower in Saturated fat (difference - 1.068g)
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 8.9g)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 791mg)
Which food is lower in glycemic index?
Bran raw is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Bran raw is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.