Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Bran raw vs. Cherry — In-Depth Nutrition Comparison

Compare

What are the main differences between bran raw and cherries?

  • Cherries have less manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, copper, zinc, and vitamin B5 than bran raw.
  • Bran raw's daily need coverage for manganese is 240% higher.
  • Cherries have a lower glycemic index than bran raw.

We used Oat bran, raw and Cherries, sour, red, raw types in this comparison.

Infographic

Bran raw vs Cherry 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%
Cherry
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.8% 15% 12% 35% 2.7% 6.4% 0.39% 15% 0%
Contains more MagnesiumMagnesium +2511.1%
Contains more CalciumCalcium +262.5%
Contains more PotassiumPotassium +227.2%
Contains more IronIron +1590.6%
Contains more CopperCopper +287.5%
Contains more ZincZinc +3010%
Contains more PhosphorusPhosphorus +4793.3%
Contains more ManganeseManganese +4926.8%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -25%

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%
Cherry
2
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 33% 21% 1.4% 0% 7.5% 9.2% 7.5% 8.6% 10% 0% 5.3% 6% 3.3%
Contains more Vitamin EVitamin E +1342.9%
Contains more Vitamin B1Vitamin B1 +3800%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +133.5%
Contains more Vitamin B5Vitamin B5 +944.8%
Contains more Vitamin B6Vitamin B6 +275%
Contains more Vitamin KVitamin K +52.4%
Contains more FolateFolate +550%
Contains more CholineCholine +427.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Cherry
1
12% 86%
Protein: 1 g
Fats: 0.3 g
Carbs: 12.18 g
Water: 86.13 g
Other: 0.39 g
Contains more ProteinProtein +1630%
Contains more FatsFats +2243.3%
Contains more CarbsCarbs +443.7%
Contains more OtherOther +643.6%
Contains more WaterWater +1215%

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
Cherry
1
28% 34% 38%
Saturated fat: Sat. Fat 0.068 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.09 g
Contains more Mono. FatMonounsaturated fat +2797.6%
Contains more Poly. FatPolyunsaturated fat +2973.3%
Contains less Sat. FatSaturated fat -94.9%

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

All nutrients comparison - raw data values

Nutrient Bran raw Cherry DV% diff.
Manganese 5.63mg 0.112mg 240%
Phosphorus 734mg 15mg 103%
Vitamin B1 1.17mg 0.03mg 95%
Selenium 45.2µg 0µg 82%
Iron 5.41mg 0.32mg 64%
Fiber 15.4g 1.6g 55%
Magnesium 235mg 9mg 54%
Copper 0.403mg 0.104mg 33%
Protein 17.3g 1g 33%
Vitamin B5 1.494mg 0.143mg 27%
Zinc 3.11mg 0.1mg 27%
Carbs 66.22g 12.18g 18%
Polyunsaturated fat 2.766g 0.09g 18%
Vitamin B2 0.22mg 0.04mg 14%
Potassium 566mg 173mg 12%
Folate 52µg 8µg 11%
Vitamin C 0mg 10mg 11%
Calories 246kcal 50kcal 10%
Fats 7.03g 0.3g 10%
Vitamin B6 0.165mg 0.044mg 9%
Vitamin A 0µg 64µg 7%
Vitamin E 1.01mg 0.07mg 6%
Saturated fat 1.328g 0.068g 6%
Monounsaturated fat 2.376g 0.082g 6%
Choline 32.2mg 6.1mg 5%
Calcium 58mg 16mg 4%
Fructose 3.51g 4%
Vitamin B3 0.934mg 0.4mg 3%
Vitamin K 3.2µg 2.1µg 1%
Net carbs 50.82g 10.58g N/A
Sugar 1.45g 8.49g N/A
Sodium 4mg 3mg 0%
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Cherry
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
9%
Cherry
Minerals Daily Need Coverage Score
195%
Bran raw
10%
Cherry

Comparison summary

Which food contains less Sodium?
Cherry
Cherry contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Cherry
Cherry is lower in Saturated fat (difference - 1.26g)
Which food is lower in glycemic index?
Cherry
Cherry is lower in glycemic index (difference - 34)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 7.04g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $0.6)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173954/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.