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  6. Bran raw vs. Cheese

Bran raw vs. Cheese — In-Depth Nutrition Comparison

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Important differences between Bran raw and Cheese

  • Bran raw has more Manganese, Vitamin B1, Iron, Fiber, Magnesium, Copper, and Phosphorus, however, Cheese has more Calcium, and Vitamin B12.
  • Bran raw's daily need coverage for Manganese is 244% more.
  • Bran raw is lower in Saturated Fat.

The food varieties used in the comparison are Oat bran, raw and Cheese, cheddar.

Infographic

Bran raw vs Cheese 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%
Cheese
Cheese
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +770.4%
Contains more PotassiumPotassium +644.7%
Contains more IronIron +3764.3%
Contains more CopperCopper +1243.3%
Contains more PhosphorusPhosphorus +61.3%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +20751.9%
Contains more SeleniumSelenium +58.6%
Contains more CalciumCalcium +1124.1%
Contains more ZincZinc +17%

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%
Cheese
Cheese
4
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% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin EVitamin E +42.3%
Contains more Vitamin B1Vitamin B1 +3934.5%
Contains more Vitamin B3Vitamin B3 +1483.1%
Contains more Vitamin B5Vitamin B5 +264.4%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +92.6%
Contains more CholineCholine +95.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +94.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

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
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +2043%
Contains more ProteinProtein +32.2%
Contains more FatsFats +373.8%
Contains more WaterWater +465.2%
Contains more OtherOther +27.9%

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
Cheese
Cheese
1
64% 31% 5%
Saturated Fat: Sat. Fat 18.867 g
Monounsaturated Fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated Fat -93%
Contains more Poly. FatPolyunsaturated fat +94.7%
Contains more Mono. FatMonounsaturated Fat +289.1%

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 Cheese
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Bran raw Cheese Opinion
Calories 246kcal 404kcal Cheese
Protein 17.3g 22.87g Cheese
Fats 7.03g 33.31g Cheese
Net carbs 50.82g 3.09g Bran raw
Carbs 66.22g 3.09g Bran raw
Cholesterol 0mg 99mg Bran raw
Vitamin D 0IU 24IU Cheese
Magnesium 235mg 27mg Bran raw
Calcium 58mg 710mg Cheese
Potassium 566mg 76mg Bran raw
Iron 5.41mg 0.14mg Bran raw
Sugar 1.45g 0.48g Cheese
Fiber 15.4g 0g Bran raw
Copper 0.403mg 0.03mg Bran raw
Zinc 3.11mg 3.64mg Cheese
Phosphorus 734mg 455mg Bran raw
Sodium 4mg 653mg Bran raw
Vitamin A 0IU 1242IU Cheese
Vitamin A RAE 0µg 330µg Cheese
Vitamin E 1.01mg 0.71mg Bran raw
Vitamin D 0µg 0.6µg Cheese
Manganese 5.63mg 0.027mg Bran raw
Selenium 45.2µg 28.5µg Bran raw
Vitamin B1 1.17mg 0.029mg Bran raw
Vitamin B2 0.22mg 0.428mg Cheese
Vitamin B3 0.934mg 0.059mg Bran raw
Vitamin B5 1.494mg 0.41mg Bran raw
Vitamin B6 0.165mg 0.066mg Bran raw
Vitamin B12 0µg 1.1µg Cheese
Vitamin K 3.2µg 2.4µg Bran raw
Folate 52µg 27µg Bran raw
Trans Fat 0.917g Bran raw
Choline 32.2mg 16.5mg Bran raw
Saturated Fat 1.328g 18.867g Bran raw
Monounsaturated Fat 2.376g 9.246g Cheese
Polyunsaturated fat 2.766g 1.421g Bran raw
Tryptophan 0.335mg 0.547mg Cheese
Threonine 0.502mg 1.044mg Cheese
Isoleucine 0.668mg 1.206mg Cheese
Leucine 1.374mg 1.939mg Cheese
Lysine 0.76mg 1.025mg Cheese
Methionine 0.335mg 0.547mg Cheese
Phenylalanine 0.908mg 1.074mg Cheese
Valine 0.964mg 1.404mg Cheese
Histidine 0.41mg 0.547mg Cheese
Omega-3 - EPA 0g 0.01g Cheese
Omega-3 - DHA 0g 0.001g Cheese
Omega-3 - DPA 0g 0.017g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
44%
Bran raw
33%
Cheese
Minerals Daily Need Coverage Score
195%
Bran raw
79%
Cheese

Comparison summary

Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 0.97g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 56)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 649mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 17.539g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $2)
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

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.