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  6. Bran raw vs. Brunost

Bran raw vs. Brunost — In-Depth Nutrition Comparison

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The main differences between bran raw and brunost

  • Bran raw has more manganese, vitamin B1, fiber, iron, selenium, phosphorus, and magnesium; however, brunost has more vitamin B12 and vitamin B2.
  • Daily need coverage for manganese for bran raw is 243% higher.
  • Bran raw is lower in saturated fat.
  • Bran raw has a higher glycemic index than brunost.

Food types used in this article are Oat bran, raw and Cheese, gjetost.

Infographic

Bran raw vs Brunost 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 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Contains more MagnesiumMagnesium +235.7%
Contains more IronIron +940.4%
Contains more CopperCopper +403.8%
Contains more ZincZinc +172.8%
Contains more PhosphorusPhosphorus +65.3%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +13975%
Contains more SeleniumSelenium +211.7%
Contains more CalciumCalcium +589.7%
Contains more PotassiumPotassium +148.9%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 111% 0% 79% 319% 15% 201% 63% 303% 0% 3.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +271.4%
Contains more Vitamin B3Vitamin B3 +14.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +940%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +528.2%
Contains more Vitamin B5Vitamin B5 +124.3%
Contains more Vitamin B6Vitamin B6 +64.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Bran raw Brunost DV% diff.
Manganese 5.63mg 0.04mg 243%
Vitamin B12 0µg 2.42µg 101%
Vitamin B2 0.22mg 1.382mg 89%
Saturated fat 1.328g 19.16g 81%
Vitamin B1 1.17mg 0.315mg 71%
Fiber 15.4g 0g 62%
Iron 5.41mg 0.52mg 61%
Selenium 45.2µg 14.5µg 56%
Phosphorus 734mg 444mg 41%
Magnesium 235mg 70mg 39%
Vitamin A 0µg 334µg 37%
Vitamin B5 1.494mg 3.351mg 37%
Copper 0.403mg 0.08mg 36%
Fats 7.03g 29.51g 35%
Calcium 58mg 400mg 34%
Cholesterol 0mg 94mg 31%
Sodium 4mg 600mg 26%
Potassium 566mg 1409mg 25%
Zinc 3.11mg 1.14mg 18%
Protein 17.3g 9.65g 15%
Monounsaturated fat 2.376g 7.879g 14%
Folate 52µg 5µg 12%
Polyunsaturated fat 2.766g 0.938g 12%
Calories 246kcal 466kcal 11%
Carbs 66.22g 42.65g 8%
Vitamin B6 0.165mg 0.271mg 8%
Vitamin E 1.01mg 7%
Choline 32.2mg 6%
Vitamin K 3.2µg 3%
Vitamin B3 0.934mg 0.813mg 1%
Protein per 100 calories 7g 2.1g N/A
Calories per 10 g protein 142kcal 483kcal N/A
Weight per 100 calories 41g 21g N/A
Unsaturated / Saturated Fat ratio 3.9 0.46 N/A
Net carbs 50.82g 42.65g N/A
Sugar 1.45g N/A
Tryptophan 0.335mg 0.135mg 0%
Threonine 0.502mg 0.393mg 0%
Isoleucine 0.668mg 0.519mg 0%
Leucine 1.374mg 0.992mg 0%
Lysine 0.76mg 0.814mg 0%
Methionine 0.335mg 0.318mg 0%
Phenylalanine 0.908mg 0.54mg 0%
Valine 0.964mg 0.765mg 0%
Histidine 0.41mg 0.293mg 0%

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
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more ProteinProtein +79.3%
Contains more CarbsCarbs +55.3%
Contains more FatsFats +319.8%
Contains more WaterWater +105.2%
Contains more OtherOther +63.8%

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
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
Contains less Sat. FatSaturated fat -93.1%
Contains more Poly. FatPolyunsaturated fat +194.9%
Contains more Mono. FatMonounsaturated fat +231.6%

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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.