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  6. Bran raw vs. Roquefort

Bran raw vs. Roquefort — In-Depth Nutrition Comparison

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Important differences between Bran raw and Roquefort

  • Bran raw has more Manganese, Vitamin B1, Fiber, Iron, Selenium, Phosphorus, and Magnesium, however, Roquefort has more Calcium.
  • Bran raw's daily need coverage for Manganese is 243% more.
  • Bran raw is lower in Saturated Fat.

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

Infographic

Bran raw vs Roquefort 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 21% 199% 8% 21% 11% 57% 168% 236% 3.9% 79%
Contains more MagnesiumMagnesium +683.3%
Contains more PotassiumPotassium +522%
Contains more IronIron +866.1%
Contains more CopperCopper +1085.3%
Contains more ZincZinc +49.5%
Contains more PhosphorusPhosphorus +87.2%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +18666.7%
Contains more SeleniumSelenium +211.7%
Contains more CalciumCalcium +1041.4%

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% 63% 0% 0% 10% 135% 14% 104% 29% 80% 0% 37% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2825%
Contains more Vitamin B3Vitamin B3 +27.2%
Contains more Vitamin B6Vitamin B6 +33.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +166.4%
Contains more Vitamin B5Vitamin B5 +15.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Folate ~49µg

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
22% 31% 2% 39% 6%
Protein: 21.54 g
Fats: 30.64 g
Carbs: 2 g
Water: 39.38 g
Other: 6.44 g
Contains more CarbsCarbs +3211%
Contains more ProteinProtein +24.5%
Contains more FatsFats +335.8%
Contains more WaterWater +501.2%
Contains more OtherOther +122.1%

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 19.263 g
Monounsaturated Fat: Mono. Fat 8.474 g
Polyunsaturated fat: Poly. Fat 1.32 g
Contains less Sat. FatSaturated Fat -93.1%
Contains more Poly. FatPolyunsaturated fat +109.5%
Contains more Mono. FatMonounsaturated Fat +256.6%

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 Roquefort
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 Roquefort Opinion
Calories 246kcal 369kcal Roquefort
Protein 17.3g 21.54g Roquefort
Fats 7.03g 30.64g Roquefort
Net carbs 50.82g 2g Bran raw
Carbs 66.22g 2g Bran raw
Cholesterol 0mg 90mg Bran raw
Magnesium 235mg 30mg Bran raw
Calcium 58mg 662mg Roquefort
Potassium 566mg 91mg Bran raw
Iron 5.41mg 0.56mg Bran raw
Sugar 1.45g Roquefort
Fiber 15.4g 0g Bran raw
Copper 0.403mg 0.034mg Bran raw
Zinc 3.11mg 2.08mg Bran raw
Phosphorus 734mg 392mg Bran raw
Sodium 4mg 1809mg Bran raw
Vitamin A 0IU 1047IU Roquefort
Vitamin A 0µg 294µg Roquefort
Vitamin E 1.01mg Bran raw
Manganese 5.63mg 0.03mg Bran raw
Selenium 45.2µg 14.5µg Bran raw
Vitamin B1 1.17mg 0.04mg Bran raw
Vitamin B2 0.22mg 0.586mg Roquefort
Vitamin B3 0.934mg 0.734mg Bran raw
Vitamin B5 1.494mg 1.731mg Roquefort
Vitamin B6 0.165mg 0.124mg Bran raw
Vitamin B12 0µg 0.64µg Roquefort
Vitamin K 3.2µg Bran raw
Folate 52µg 49µg Bran raw
Choline 32.2mg Bran raw
Saturated Fat 1.328g 19.263g Bran raw
Monounsaturated Fat 2.376g 8.474g Roquefort
Polyunsaturated fat 2.766g 1.32g Bran raw
Tryptophan 0.335mg 0.303mg Bran raw
Threonine 0.502mg 0.965mg Roquefort
Isoleucine 0.668mg 1.217mg Roquefort
Leucine 1.374mg 2.114mg Roquefort
Lysine 0.76mg 1.848mg Roquefort
Methionine 0.335mg 0.558mg Roquefort
Phenylalanine 0.908mg 1.023mg Roquefort
Valine 0.964mg 1.614mg Roquefort
Histidine 0.41mg 0.602mg Roquefort

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Roquefort
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
36%
Roquefort
Minerals Daily Need Coverage Score
195%
Bran raw
80%
Roquefort

Comparison summary

Which food is lower in Sugar?
Roquefort
Roquefort is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Roquefort
Roquefort is lower in glycemic index (difference - 29)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 90mg)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 1805mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 17.935g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $3.6)
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. Roquefort - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171250/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.