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  6. Bran raw vs. Chicken sandwich

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

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A recap on differences between Bran raw and Chicken sandwich

  • Bran raw has more Manganese, Phosphorus, Vitamin B1, Fiber, Magnesium, Selenium, Iron, and Copper, however, Chicken sandwich is higher in Vitamin B3.
  • Bran raw covers your daily Manganese needs 235% more than Chicken sandwich.
  • Chicken sandwich contains 11 times less Fiber than Bran raw. Bran raw contains 15.4g of Fiber, while Chicken sandwich contains 1.4g.
  • Bran raw has less Sodium.

Food varieties used in this article are Oat bran, raw and Fast foods, chicken fillet sandwich, plain with pickles.

Infographic

Bran raw vs Chicken 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.
Bran raw
Bran raw
9
:
0
Chicken sandwich
Chicken sandwich
Contains more Iron +205.6%
Contains more Magnesium +879.2%
Contains more Phosphorus +296.8%
Contains more Potassium +131%
Contains less Sodium -99.5%
Contains more Zinc +409.8%
Contains more Copper +501.5%
Contains more Manganese +2470.8%
Contains more Selenium +127.1%
Equal in Calcium - 58
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Chicken sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 67% 18% 80% 22% 99% 17% 23% 29% 109%
Contains more Iron +205.6%
Contains more Magnesium +879.2%
Contains more Phosphorus +296.8%
Contains more Potassium +131%
Contains less Sodium -99.5%
Contains more Zinc +409.8%
Contains more Copper +501.5%
Contains more Manganese +2470.8%
Contains more Selenium +127.1%
Equal in Calcium - 58

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
3
:
9
Chicken sandwich
Chicken sandwich
Contains more Vitamin B1 +408.7%
Contains more Vitamin B5 +24.5%
Contains more Folate +10.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +138.6%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +726.6%
Contains more Vitamin B6 +132.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +165.6%
Equal in Folate - 47
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 sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 49% 3% 3% 58% 70% 145% 72% 89% 36% 17% 22%
Contains more Vitamin B1 +408.7%
Contains more Vitamin B5 +24.5%
Contains more Folate +10.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +138.6%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +726.6%
Contains more Vitamin B6 +132.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +165.6%
Equal in Folate - 47

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
3
:
2
Chicken sandwich
Chicken sandwich
Contains more Carbs +217%
Contains more Fats +59.2%
Contains more Water +647.2%
Equal in Protein - 16.28
Equal in Other - 2.7
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 sandwich
16% 11% 21% 49% 3%
Protein: 16.28 g
Fats: 11.19 g
Carbs: 20.89 g
Water: 48.94 g
Other: 2.7 g
Contains more Carbs +217%
Contains more Fats +59.2%
Contains more Water +647.2%
Equal in Protein - 16.28
Equal in Other - 2.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
1
:
2
Chicken sandwich
Chicken sandwich
Contains less Saturated Fat -37.4%
Contains more Monounsaturated Fat +88.6%
Contains more Polyunsaturated fat +14.9%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Chicken sandwich
22% 46% 32%
Saturated Fat: 2.123 g
Monounsaturated Fat: 4.481 g
Polyunsaturated fat: 3.177 g
Contains less Saturated Fat -37.4%
Contains more Monounsaturated Fat +88.6%
Contains more Polyunsaturated fat +14.9%

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 Chicken sandwich
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Chicken sandwich Opinion
Net carbs 50.82g 19.49g Bran raw
Protein 17.3g 16.28g Bran raw
Fats 7.03g 11.19g Chicken sandwich
Carbs 66.22g 20.89g Bran raw
Calories 246kcal 250kcal Chicken sandwich
Starch 16.5g Chicken sandwich
Fructose 0.97g Chicken sandwich
Sugar 1.45g 3.64g Bran raw
Fiber 15.4g 1.4g Bran raw
Calcium 58mg 58mg
Iron 5.41mg 1.77mg Bran raw
Magnesium 235mg 24mg Bran raw
Phosphorus 734mg 185mg Bran raw
Potassium 566mg 245mg Bran raw
Sodium 4mg 753mg Bran raw
Zinc 3.11mg 0.61mg Bran raw
Copper 0.403mg 0.067mg Bran raw
Manganese 5.63mg 0.219mg Bran raw
Selenium 45.2µg 19.9µg Bran raw
Vitamin A 0IU 32IU Chicken sandwich
Vitamin A RAE 0µg 3µg Chicken sandwich
Vitamin E 1.01mg 2.41mg Chicken sandwich
Vitamin D 0IU 5IU Chicken sandwich
Vitamin D 0µg 0.1µg Chicken sandwich
Vitamin C 0mg 0.8mg Chicken sandwich
Vitamin B1 1.17mg 0.23mg Bran raw
Vitamin B2 0.22mg 0.3mg Chicken sandwich
Vitamin B3 0.934mg 7.72mg Chicken sandwich
Vitamin B5 1.494mg 1.2mg Bran raw
Vitamin B6 0.165mg 0.383mg Chicken sandwich
Folate 52µg 47µg Bran raw
Vitamin B12 0µg 0.13µg Chicken sandwich
Vitamin K 3.2µg 8.5µg Chicken sandwich
Tryptophan 0.335mg Bran raw
Threonine 0.502mg Bran raw
Isoleucine 0.668mg Bran raw
Leucine 1.374mg Bran raw
Lysine 0.76mg Bran raw
Methionine 0.335mg Bran raw
Phenylalanine 0.908mg Bran raw
Valine 0.964mg Bran raw
Histidine 0.41mg Bran raw
Cholesterol 0mg 35mg Bran raw
Trans Fat 0.03g Bran raw
Saturated Fat 1.328g 2.123g Bran raw
Omega-3 - DHA 0g 0.003g Chicken sandwich
Omega-3 - EPA 0g 0.003g Chicken sandwich
Omega-3 - DPA 0g 0.003g Chicken sandwich
Monounsaturated Fat 2.376g 4.481g Chicken sandwich
Polyunsaturated fat 2.766g 3.177g Chicken sandwich
Omega-6 - Eicosadienoic acid 0.006g Chicken sandwich
Omega-6 - Linoleic acid 2.884g Chicken sandwich
Omega-6 - Gamma-linoleic acid 0.009g Chicken sandwich
Omega-3 - ALA 0.197g Chicken sandwich
Omega-6 - Dihomo-gamma-linoleic acid 0.008g Chicken sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Chicken sandwich
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
47%
Chicken sandwich
Minerals Daily Need Coverage Score
195%
Bran raw
48%
Chicken sandwich

Comparison summary

Which food is richer in vitamins?
Chicken sandwich
Chicken sandwich is relatively richer in vitamins
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 2.19g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 749mg)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 0.795g)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 18)
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. Chicken sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170295/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.