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  6. Bran raw vs. Cheeseburger

Bran raw vs. Cheeseburger — In-Depth Nutrition Comparison

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Important differences between bran raw and cheeseburgers

  • Bran raw has more manganese, phosphorus, vitamin B1, fiber, magnesium, selenium, iron, and copper; however, cheeseburgers have more vitamin B12 and vitamin B3.
  • Bran raw's daily need coverage for manganese is 231% more.
  • Bran raw has 9 times more magnesium than cheeseburgers. Bran raw has 235mg of magnesium, while cheeseburgers have 26mg.

The food varieties used in the comparison are Oat bran, raw and Fast foods, cheeseburger; single, regular patty; plain.

Infographic

Bran raw vs Cheeseburger 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 19% 36% 17% 102% 37% 68% 69% 67% 41% 107%
Contains more MagnesiumMagnesium +803.8%
Contains more PotassiumPotassium +188.8%
Contains more IronIron +99.6%
Contains more CopperCopper +263.1%
Contains more ZincZinc +24.9%
Contains more PhosphorusPhosphorus +355.9%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +1681.6%
Contains more SeleniumSelenium +130.6%
Contains more CalciumCalcium +105.2%

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% 17% 10% 1.5% 73% 84% 98% 33% 53% 95% 11% 53% 16%
Contains more Vitamin EVitamin E +94.2%
Contains more Vitamin B1Vitamin B1 +299.3%
Contains more Vitamin B5Vitamin B5 +174.1%
Contains more CholineCholine +11.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +65%
Contains more Vitamin B3Vitamin B3 +458.6%
Contains more Vitamin B6Vitamin B6 +38.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +31.3%
Contains more FolateFolate +34.6%
~equal in Vitamin C ~0mg

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
17% 15% 28% 39% 2%
Protein: 16.51 g
Fats: 14.72 g
Carbs: 28.03 g
Water: 38.63 g
Other: 2.11 g
Contains more CarbsCarbs +136.2%
Contains more OtherOther +37.4%
Contains more FatsFats +109.4%
Contains more WaterWater +489.8%
~equal in Protein ~16.51g

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
48% 40% 12%
Saturated fat: Sat. Fat 6.473 g
Monounsaturated fat: Mono. Fat 5.413 g
Polyunsaturated fat: Poly. Fat 1.658 g
Contains less Sat. FatSaturated fat -79.5%
Contains more Poly. FatPolyunsaturated fat +66.8%
Contains more Mono. FatMonounsaturated fat +127.8%

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 Cheeseburger
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bran raw Cheeseburger DV% diff.
Manganese 5.63mg 0.316mg 231%
Phosphorus 734mg 161mg 82%
Vitamin B1 1.17mg 0.293mg 73%
Fiber 15.4g 2g 54%
Magnesium 235mg 26mg 50%
Selenium 45.2µg 19.6µg 47%
Iron 5.41mg 2.71mg 34%
Copper 0.403mg 0.111mg 32%
Vitamin B12 0µg 0.76µg 32%
Vitamin B3 0.934mg 5.217mg 27%
Saturated fat 1.328g 6.473g 23%
Sodium 4mg 515mg 22%
Vitamin B5 1.494mg 0.545mg 19%
Cholesterol 0mg 43mg 14%
Carbs 66.22g 28.03g 13%
Fats 7.03g 14.72g 12%
Potassium 566mg 196mg 11%
Vitamin B2 0.22mg 0.363mg 11%
Starch 19.87g 8%
Monounsaturated fat 2.376g 5.413g 8%
Polyunsaturated fat 2.766g 1.658g 7%
Calcium 58mg 119mg 6%
Zinc 3.11mg 2.49mg 6%
Vitamin A 0µg 50µg 6%
Folate 52µg 70µg 5%
Vitamin B6 0.165mg 0.228mg 5%
Calories 246kcal 308kcal 3%
Vitamin E 1.01mg 0.52mg 3%
Protein 17.3g 16.51g 2%
Fructose 1.94g 2%
Vitamin K 3.2µg 4.2µg 1%
Choline 32.2mg 28.9mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 50.82g 26.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 1.45g 4.88g N/A
Trans fat 0.57g N/A
Tryptophan 0.335mg 0.155mg 0%
Threonine 0.502mg 0.571mg 0%
Isoleucine 0.668mg 0.755mg 0%
Leucine 1.374mg 1.316mg 0%
Lysine 0.76mg 0.784mg 0%
Methionine 0.335mg 0.377mg 0%
Phenylalanine 0.908mg 0.755mg 0%
Valine 0.964mg 0.881mg 0%
Histidine 0.41mg 0.445mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.01g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.005g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.015g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 1.322g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Cheeseburger
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
42%
Cheeseburger
Minerals Daily Need Coverage Score
195%
Bran raw
56%
Cheeseburger

Comparison summary

Which food is richer in vitamins?
Cheeseburger
Cheeseburger is relatively richer in vitamins
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 43mg)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 3.43g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 511mg)
Which food is lower in Saturated fat?
Bran raw
Bran raw is lower in Saturated fat (difference - 5.145g)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Cheeseburger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170690/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.