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  6. Bran raw vs. Chicken meat

Bran raw vs. Chicken meat — In-Depth Nutrition Comparison

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Important differences between Bran raw and Chicken meat

  • Bran raw has more Manganese, Vitamin B1, Phosphorus, Fiber, Iron, Magnesium, Selenium, and Copper, however, Chicken meat has more Vitamin B3.
  • Bran raw's daily need coverage for Manganese is 244% more.

The food varieties used in the comparison are Oat bran, raw and Chicken, broilers or fryers, meat and skin, cooked, roasted.

Infographic

Bran raw vs Chicken meat 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.
Bran raw
Bran raw
10
:
0
Chicken meat
Chicken meat
Contains more Calcium +286.7%
Contains more Iron +329.4%
Contains more Magnesium +921.7%
Contains more Phosphorus +303.3%
Contains more Potassium +153.8%
Contains less Sodium -95.1%
Contains more Zinc +60.3%
Contains more Copper +510.6%
Contains more Manganese +28050%
Contains more Selenium +89.1%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Chicken meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 48% 17% 78% 20% 11% 53% 22% 3% 131%
Contains more Calcium +286.7%
Contains more Iron +329.4%
Contains more Magnesium +921.7%
Contains more Phosphorus +303.3%
Contains more Potassium +153.8%
Contains less Sodium -95.1%
Contains more Zinc +60.3%
Contains more Copper +510.6%
Contains more Manganese +28050%
Contains more Selenium +89.1%

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.
Bran raw
Bran raw
6
:
4
Chicken meat
Chicken meat
Contains more Vitamin E +274.1%
Contains more Vitamin B1 +1757.1%
Contains more Vitamin B2 +31%
Contains more Vitamin B5 +45%
Contains more Folate +940%
Contains more Vitamin K +33.3%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +808.7%
Contains more Vitamin B6 +142.4%
Contains more Vitamin B12 +∞%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Chicken meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 6% 0% 0% 16% 39% 160% 62% 93% 4% 38% 6%
Contains more Vitamin E +274.1%
Contains more Vitamin B1 +1757.1%
Contains more Vitamin B2 +31%
Contains more Vitamin B5 +45%
Contains more Folate +940%
Contains more Vitamin K +33.3%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +808.7%
Contains more Vitamin B6 +142.4%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
2
:
3
Chicken meat
Chicken meat
Contains more Carbs +∞%
Contains more Protein +57.8%
Contains more Fats +93.5%
Contains more Water +807.6%
Bran raw
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
Chicken meat
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more Carbs +∞%
Contains more Protein +57.8%
Contains more Fats +93.5%
Contains more Water +807.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
1
:
2
Chicken meat
Chicken meat
Contains less Saturated Fat -65%
Contains more Monounsaturated Fat +124.7%
Equal in Polyunsaturated fat - 2.97
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Chicken meat
31% 44% 25%
Saturated Fat: 3.79 g
Monounsaturated Fat: 5.34 g
Polyunsaturated fat: 2.97 g
Contains less Saturated Fat -65%
Contains more Monounsaturated Fat +124.7%
Equal in Polyunsaturated fat - 2.97

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 Chicken meat
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran raw Chicken meat Opinion
Net carbs 50.82g 0g Bran raw
Protein 17.3g 27.3g Chicken meat
Fats 7.03g 13.6g Chicken meat
Carbs 66.22g 0g Bran raw
Calories 246kcal 239kcal Bran raw
Sugar 1.45g 0g Chicken meat
Fiber 15.4g 0g Bran raw
Calcium 58mg 15mg Bran raw
Iron 5.41mg 1.26mg Bran raw
Magnesium 235mg 23mg Bran raw
Phosphorus 734mg 182mg Bran raw
Potassium 566mg 223mg Bran raw
Sodium 4mg 82mg Bran raw
Zinc 3.11mg 1.94mg Bran raw
Copper 0.403mg 0.066mg Bran raw
Manganese 5.63mg 0.02mg Bran raw
Selenium 45.2µg 23.9µg Bran raw
Vitamin A 0IU 161IU Chicken meat
Vitamin A RAE 0µg 48µg Chicken meat
Vitamin E 1.01mg 0.27mg Bran raw
Vitamin D 0IU 2IU Chicken meat
Vitamin B1 1.17mg 0.063mg Bran raw
Vitamin B2 0.22mg 0.168mg Bran raw
Vitamin B3 0.934mg 8.487mg Chicken meat
Vitamin B5 1.494mg 1.03mg Bran raw
Vitamin B6 0.165mg 0.4mg Chicken meat
Folate 52µg 5µg Bran raw
Vitamin B12 0µg 0.3µg Chicken meat
Vitamin K 3.2µg 2.4µg Bran raw
Tryptophan 0.335mg 0.305mg Bran raw
Threonine 0.502mg 1.128mg Chicken meat
Isoleucine 0.668mg 1.362mg Chicken meat
Leucine 1.374mg 1.986mg Chicken meat
Lysine 0.76mg 2.223mg Chicken meat
Methionine 0.335mg 0.726mg Chicken meat
Phenylalanine 0.908mg 1.061mg Chicken meat
Valine 0.964mg 1.325mg Chicken meat
Histidine 0.41mg 0.802mg Chicken meat
Cholesterol 0mg 88mg Bran raw
Saturated Fat 1.328g 3.79g Bran raw
Omega-3 - DHA 0g 0.04g Chicken meat
Omega-3 - EPA 0g 0.01g Chicken meat
Omega-3 - DPA 0g 0.02g Chicken meat
Monounsaturated Fat 2.376g 5.34g Chicken meat
Polyunsaturated fat 2.766g 2.97g Chicken meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Chicken meat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
46%
Bran raw
36%
Chicken meat
Minerals Daily Need Coverage Score
195%
Bran raw
38%
Chicken meat

Comparison summary

Which food is lower in Sugar?
Chicken meat
Chicken meat is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Chicken meat
Chicken meat is lower in glycemic index (difference - 56)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 78mg)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 2.462g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $1)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.