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Bran raw vs. Port Salut — In-Depth Nutrition Comparison

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What are the differences between bran raw and port Salut?

  • Bran raw is higher in manganese, vitamin B1, iron, fiber, selenium, phosphorus, and magnesium, yet port Salut is higher in vitamin B12 and calcium.
  • Bran raw's daily need coverage for manganese is 244% more.
  • The amount of saturated fat in bran raw is lower.
  • The glycemic index of port Salut is lower.

We used Oat bran, raw and Cheese, port de salut types in this article.

Infographic

Bran raw vs Port Salut 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 17% 195% 12% 16% 7.3% 71% 154% 70% 1.4% 79%
Contains more MagnesiumMagnesium +879.2%
Contains more PotassiumPotassium +316.2%
Contains more IronIron +1158.1%
Contains more CopperCopper +1731.8%
Contains more ZincZinc +19.6%
Contains more PhosphorusPhosphorus +103.9%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +51081.8%
Contains more SeleniumSelenium +211.7%
Contains more CalciumCalcium +1020.7%

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% 105% 4.8% 7.5% 3.5% 55% 1.1% 13% 12% 188% 6% 14% 8.4%
Contains more Vitamin EVitamin E +320.8%
Contains more Vitamin B1Vitamin B1 +8257.1%
Contains more Vitamin B3Vitamin B3 +1456.7%
Contains more Vitamin B5Vitamin B5 +611.4%
Contains more Vitamin B6Vitamin B6 +211.3%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +188.9%
Contains more CholineCholine +109.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.24mg

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
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
Contains more CarbsCarbs +11517.5%
Contains more OtherOther +45%
Contains more ProteinProtein +37.5%
Contains more FatsFats +301.1%
Contains more WaterWater +593.9%

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
62% 35% 3%
Saturated fat: Sat. Fat 16.691 g
Monounsaturated fat: Mono. Fat 9.338 g
Polyunsaturated fat: Poly. Fat 0.729 g
Contains less Sat. FatSaturated fat -92%
Contains more Poly. FatPolyunsaturated fat +279.4%
Contains more Mono. FatMonounsaturated fat +293%

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 Port Salut
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 Port Salut DV% diff.
Manganese 5.63mg 0.011mg 244%
Vitamin B1 1.17mg 0.014mg 96%
Saturated fat 1.328g 16.691g 70%
Vitamin B12 0µg 1.5µg 63%
Iron 5.41mg 0.43mg 62%
Fiber 15.4g 0g 62%
Calcium 58mg 650mg 59%
Selenium 45.2µg 14.5µg 56%
Phosphorus 734mg 360mg 53%
Magnesium 235mg 24mg 50%
Copper 0.403mg 0.022mg 42%
Cholesterol 0mg 123mg 41%
Vitamin A 0µg 315µg 35%
Fats 7.03g 28.2g 33%
Vitamin B5 1.494mg 0.21mg 26%
Sodium 4mg 534mg 23%
Carbs 66.22g 0.57g 22%
Monounsaturated fat 2.376g 9.338g 17%
Polyunsaturated fat 2.766g 0.729g 14%
Potassium 566mg 136mg 13%
Protein 17.3g 23.78g 13%
Folate 52µg 18µg 9%
Vitamin B6 0.165mg 0.053mg 9%
Calories 246kcal 352kcal 5%
Vitamin B3 0.934mg 0.06mg 5%
Vitamin E 1.01mg 0.24mg 5%
Zinc 3.11mg 2.6mg 5%
Vitamin D 0IU 21IU 3%
Vitamin D 0µg 0.5µg 3%
Choline 32.2mg 15.4mg 3%
Vitamin B2 0.22mg 0.24mg 2%
Vitamin K 3.2µg 2.4µg 1%
Net carbs 50.82g 0.57g N/A
Sugar 1.45g 0.57g N/A
Tryptophan 0.335mg 0.343mg 0%
Threonine 0.502mg 0.876mg 0%
Isoleucine 0.668mg 1.446mg 0%
Leucine 1.374mg 2.482mg 0%
Lysine 0.76mg 1.987mg 0%
Methionine 0.335mg 0.734mg 0%
Phenylalanine 0.908mg 1.323mg 0%
Valine 0.964mg 1.707mg 0%
Histidine 0.41mg 0.686mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Port Salut
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
32%
Port Salut
Minerals Daily Need Coverage Score
195%
Bran raw
62%
Port Salut

Comparison summary

Which food is lower in Sugar?
Port Salut
Port Salut is lower in Sugar (difference - 0.88g)
Which food is lower in glycemic index?
Port Salut
Port Salut is lower in glycemic index (difference - 29)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 123mg)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 530mg)
Which food is lower in Saturated fat?
Bran raw
Bran raw is lower in Saturated fat (difference - 15.363g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $3.5)
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. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/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.