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  6. Bran raw vs. Cheese sandwich

Bran raw vs. Cheese sandwich — In-Depth Nutrition Comparison

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What are the main differences between bran raw and cheese sandwich?

  • Cheese sandwich has less manganese, vitamin B1, phosphorus, fiber, magnesium, selenium, iron, copper, and zinc than bran raw.
  • Bran raw's daily need coverage for manganese is 198% higher.
  • Bran raw has 5 times more fiber than cheese sandwich. Bran raw has 15.4g of fiber, while cheese sandwich has 3.1g.
  • Bran raw contains less sodium.

We used Oat bran, raw and Crackers, wheat, sandwich, with cheese filling types in this comparison.

Infographic

Bran raw vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more MagnesiumMagnesium +335.2%
Contains more PotassiumPotassium +85%
Contains more IronIron +106.5%
Contains more CopperCopper +151.9%
Contains more ZincZinc +257.5%
Contains more PhosphorusPhosphorus +92.1%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +419.9%
Contains more SeleniumSelenium +86%
Contains more CalciumCalcium +251.7%

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +226.8%
Contains more Vitamin B5Vitamin B5 +140.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +94.1%
Contains more Vitamin B3Vitamin B3 +241%
Contains more Vitamin B6Vitamin B6 +58.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +23.1%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Bran raw Cheese sandwich DV% diff.
Manganese 5.63mg 1.083mg 198%
Vitamin B1 1.17mg 0.358mg 68%
Phosphorus 734mg 382mg 50%
Fiber 15.4g 3.1g 49%
Magnesium 235mg 54mg 43%
Polyunsaturated fat 2.766g 9.166g 43%
Selenium 45.2µg 24.3µg 38%
Sodium 4mg 839mg 36%
Iron 5.41mg 2.62mg 35%
Fats 7.03g 25g 28%
Copper 0.403mg 0.16mg 27%
Monounsaturated fat 2.376g 10.351g 20%
Zinc 3.11mg 0.87mg 20%
Vitamin B5 1.494mg 0.622mg 17%
Vitamin B2 0.22mg 0.427mg 16%
Calcium 58mg 204mg 15%
Protein 17.3g 9.8g 15%
Vitamin B3 0.934mg 3.185mg 14%
Saturated fat 1.328g 4.129g 13%
Calories 246kcal 497kcal 13%
Potassium 566mg 306mg 8%
Vitamin E 1.01mg 7%
Vitamin B6 0.165mg 0.261mg 7%
Choline 32.2mg 6%
Vitamin B12 0µg 0.12µg 5%
Vitamin K 3.2µg 3%
Folate 52µg 64µg 3%
Carbs 66.22g 58.2g 3%
Vitamin A 0µg 21µg 2%
Vitamin C 0mg 1.5mg 2%
Cholesterol 0mg 7mg 2%
Net carbs 50.82g 55.1g N/A
Sugar 1.45g N/A
Tryptophan 0.335mg 0.13mg 0%
Threonine 0.502mg 0.298mg 0%
Isoleucine 0.668mg 0.383mg 0%
Leucine 1.374mg 0.698mg 0%
Lysine 0.76mg 0.344mg 0%
Methionine 0.335mg 0.167mg 0%
Phenylalanine 0.908mg 0.472mg 0%
Valine 0.964mg 0.438mg 0%
Histidine 0.41mg 0.219mg 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% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more ProteinProtein +76.5%
Contains more CarbsCarbs +13.8%
Contains more WaterWater +104.7%
Contains more FatsFats +255.6%
Contains more OtherOther +31%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -67.8%
Contains more Mono. FatMonounsaturated fat +335.6%
Contains more Poly. FatPolyunsaturated fat +231.4%

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 sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.