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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.
  • Bran raw has a higher glycemic index than chicken meat.

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.
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 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more MagnesiumMagnesium +921.7%
Contains more CalciumCalcium +286.7%
Contains more PotassiumPotassium +153.8%
Contains more IronIron +329.4%
Contains more CopperCopper +510.6%
Contains more ZincZinc +60.3%
Contains more PhosphorusPhosphorus +303.3%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +28050%
Contains more SeleniumSelenium +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.
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% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Contains more Vitamin EVitamin E +274.1%
Contains more Vitamin B1Vitamin B1 +1757.1%
Contains more Vitamin B2Vitamin B2 +31%
Contains more Vitamin B5Vitamin B5 +45%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +940%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +808.7%
Contains more Vitamin B6Vitamin B6 +142.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +104.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Chicken meat DV% diff.
Manganese 5.63mg 0.02mg 244%
Vitamin B1 1.17mg 0.063mg 92%
Phosphorus 734mg 182mg 79%
Fiber 15.4g 0g 62%
Iron 5.41mg 1.26mg 52%
Magnesium 235mg 23mg 50%
Vitamin B3 0.934mg 8.487mg 47%
Selenium 45.2µg 23.9µg 39%
Copper 0.403mg 0.066mg 37%
Cholesterol 0mg 88mg 29%
Carbs 66.22g 0g 22%
Protein 17.3g 27.3g 20%
Vitamin B6 0.165mg 0.4mg 18%
Vitamin B12 0µg 0.3µg 13%
Folate 52µg 5µg 12%
Zinc 3.11mg 1.94mg 11%
Saturated fat 1.328g 3.79g 11%
Potassium 566mg 223mg 10%
Fats 7.03g 13.6g 10%
Vitamin B5 1.494mg 1.03mg 9%
Monounsaturated fat 2.376g 5.34g 7%
Choline 32.2mg 65.9mg 6%
Vitamin A 0µg 48µg 5%
Vitamin E 1.01mg 0.27mg 5%
Calcium 58mg 15mg 4%
Vitamin B2 0.22mg 0.168mg 4%
Sodium 4mg 82mg 3%
Polyunsaturated fat 2.766g 2.97g 1%
Vitamin K 3.2µg 2.4µg 1%
Calories 246kcal 239kcal 0%
Net carbs 50.82g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 1.45g 0g N/A
Tryptophan 0.335mg 0.305mg 0%
Threonine 0.502mg 1.128mg 0%
Isoleucine 0.668mg 1.362mg 0%
Leucine 1.374mg 1.986mg 0%
Lysine 0.76mg 2.223mg 0%
Methionine 0.335mg 0.726mg 0%
Phenylalanine 0.908mg 1.061mg 0%
Valine 0.964mg 1.325mg 0%
Histidine 0.41mg 0.802mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.04g N/A
Omega-3 - DPA 0g 0.02g N/A

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
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-928.6%
Contains more ProteinProtein +57.8%
Contains more FatsFats +93.5%
Contains more WaterWater +807.6%

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
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains less Sat. FatSaturated fat -65%
Contains more Mono. FatMonounsaturated fat +124.7%
~equal in Polyunsaturated fat ~2.97g

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.