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  6. Bran raw vs. Cream cheese

Bran raw vs. Cream cheese — In-Depth Nutrition Comparison

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Significant differences between bran raw and cream cheese

  • The amount of manganese, vitamin B1, phosphorus, selenium, iron, fiber, magnesium, and copper in bran raw is higher than in cream cheese.
  • Bran raw covers your daily manganese needs 244% more than cream cheese.
  • Bran raw contains less saturated fat.
  • Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of cream cheese is 0.

Specific food types used in this comparison are Oat bran, raw and Cheese, cream.

Infographic

Bran raw vs Cream 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +2511.1%
Contains more PotassiumPotassium +328.8%
Contains more IronIron +4818.2%
Contains more CopperCopper +2138.9%
Contains more ZincZinc +522%
Contains more PhosphorusPhosphorus +586%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +51081.8%
Contains more SeleniumSelenium +425.6%
Contains more CalciumCalcium +67.2%

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 0% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin EVitamin E +17.4%
Contains more Vitamin B1Vitamin B1 +4987%
Contains more Vitamin B3Vitamin B3 +926.4%
Contains more Vitamin B5Vitamin B5 +189%
Contains more Vitamin B6Vitamin B6 +194.6%
Contains more Vitamin KVitamin K +52.4%
Contains more FolateFolate +477.8%
Contains more CholineCholine +18.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.23mg

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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more ProteinProtein +181.3%
Contains more CarbsCarbs +1099.6%
Contains more OtherOther +128.3%
Contains more FatsFats +389.9%
Contains more WaterWater +703.4%

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% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -93.4%
Contains more Poly. FatPolyunsaturated fat +86.5%
Contains more Mono. FatMonounsaturated fat +274.9%

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 Cream cheese
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar 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 Cream cheese DV% diff.
Manganese 5.63mg 0.011mg 244%
Vitamin B1 1.17mg 0.023mg 96%
Phosphorus 734mg 107mg 90%
Saturated fat 1.328g 20.213g 86%
Selenium 45.2µg 8.6µg 67%
Iron 5.41mg 0.11mg 66%
Fiber 15.4g 0g 62%
Magnesium 235mg 9mg 54%
Copper 0.403mg 0.018mg 43%
Fats 7.03g 34.44g 42%
Cholesterol 0mg 101mg 34%
Vitamin A 0µg 308µg 34%
Zinc 3.11mg 0.5mg 24%
Protein 17.3g 6.15g 22%
Carbs 66.22g 5.52g 20%
Vitamin B5 1.494mg 0.517mg 20%
Monounsaturated fat 2.376g 8.907g 16%
Sodium 4mg 314mg 13%
Potassium 566mg 132mg 13%
Folate 52µg 9µg 11%
Vitamin B12 0µg 0.22µg 9%
Polyunsaturated fat 2.766g 1.483g 9%
Vitamin B6 0.165mg 0.056mg 8%
Calories 246kcal 350kcal 5%
Vitamin B3 0.934mg 0.091mg 5%
Calcium 58mg 97mg 4%
Vitamin B2 0.22mg 0.23mg 1%
Vitamin E 1.01mg 0.86mg 1%
Vitamin K 3.2µg 2.1µg 1%
Choline 32.2mg 27.2mg 1%
Net carbs 50.82g 5.52g N/A
Sugar 1.45g 3.76g N/A
Starch 0.35g 0%
Tryptophan 0.335mg 0.069mg 0%
Threonine 0.502mg 0.233mg 0%
Isoleucine 0.668mg 0.324mg 0%
Leucine 1.374mg 0.657mg 0%
Lysine 0.76mg 0.567mg 0%
Methionine 0.335mg 0.191mg 0%
Phenylalanine 0.908mg 0.291mg 0%
Valine 0.964mg 0.395mg 0%
Histidine 0.41mg 0.175mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Cream 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
21%
Cream cheese
Minerals Daily Need Coverage Score
195%
Bran raw
21%
Cream cheese

Comparison summary

Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 56)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 101mg)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 2.31g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 310mg)
Which food is lower in Saturated fat?
Bran raw
Bran raw is lower in Saturated fat (difference - 18.885g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $3)
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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.