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Bran raw vs. Chinese cuisine — In-Depth Nutrition Comparison

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What are the main differences between bran raw and chinese cuisine?

  • Bran raw is richer in manganese, vitamin B1, phosphorus, selenium, fiber, iron, magnesium, and copper, yet chinese cuisine is richer in vitamin K and vitamin A.
  • Bran raw's daily need coverage for manganese is 238% higher.
  • Bran raw has 35 times more vitamin B1 than chinese cuisine. Bran raw has 1.17mg of vitamin B1, while chinese cuisine has 0.033mg.

We used Oat bran, raw and Restaurant, Chinese, beef, and vegetables types in this comparison.

Infographic

Bran raw vs Chinese cuisine 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 11% 6.6% 18% 42% 16% 41% 33% 53% 19% 37%
Contains more MagnesiumMagnesium +1466.7%
Contains more CalciumCalcium +163.6%
Contains more PotassiumPotassium +177.5%
Contains more IronIron +387.4%
Contains more CopperCopper +722.4%
Contains more ZincZinc +107.3%
Contains more PhosphorusPhosphorus +865.8%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +3729.9%
Contains more SeleniumSelenium +574.6%

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 39% 21% 16% 1.5% 8.3% 13% 25% 27% 37% 60% 128% 34% 19%
Contains more Vitamin EVitamin E +23.2%
Contains more Vitamin B1Vitamin B1 +3445.5%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B5Vitamin B5 +237.2%
Contains more FolateFolate +15.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +41.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1503.1%
~equal in Vitamin B6 ~0.161mg
~equal in Choline ~34.5mg

All nutrients comparison - raw data values

Nutrient Bran raw Chinese cuisine DV% diff.
Manganese 5.63mg 0.147mg 238%
Vitamin B1 1.17mg 0.033mg 95%
Phosphorus 734mg 76mg 94%
Selenium 45.2µg 6.7µg 70%
Fiber 15.4g 1.5g 56%
Iron 5.41mg 1.11mg 54%
Magnesium 235mg 15mg 52%
Vitamin K 3.2µg 51.3µg 40%
Copper 0.403mg 0.049mg 39%
Vitamin B5 1.494mg 0.443mg 21%
Vitamin B12 0µg 0.48µg 20%
Carbs 66.22g 7.29g 20%
Protein 17.3g 7.08g 20%
Sodium 4mg 409mg 18%
Zinc 3.11mg 1.5mg 15%
Vitamin C 0mg 11.6mg 13%
Vitamin B2 0.22mg 0.055mg 13%
Potassium 566mg 204mg 11%
Calories 246kcal 105kcal 7%
Vitamin A 0µg 63µg 7%
Cholesterol 0mg 14mg 5%
Polyunsaturated fat 2.766g 2.13g 4%
Calcium 58mg 22mg 4%
Fats 7.03g 5.3g 3%
Monounsaturated fat 2.376g 1.217g 3%
Saturated fat 1.328g 0.978g 2%
Folate 52µg 45µg 2%
Vitamin B3 0.934mg 1.32mg 2%
Vitamin E 1.01mg 0.82mg 1%
Starch 1.82g 1%
Fructose 0.55g 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 50.82g 5.79g N/A
Vitamin D 0IU 3IU 0%
Sugar 1.45g 2.41g N/A
Vitamin B6 0.165mg 0.161mg 0%
Trans fat 0.058g N/A
Choline 32.2mg 34.5mg 0%
Tryptophan 0.335mg 0.083mg 0%
Threonine 0.502mg 0.313mg 0%
Isoleucine 0.668mg 0.314mg 0%
Leucine 1.374mg 0.525mg 0%
Lysine 0.76mg 0.552mg 0%
Methionine 0.335mg 0.158mg 0%
Phenylalanine 0.908mg 0.317mg 0%
Valine 0.964mg 0.327mg 0%
Histidine 0.41mg 0.207mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.264g N/A
Omega-3 - DPA 0g 0.005g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.803g 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
7% 5% 7% 79%
Protein: 7.08 g
Fats: 5.3 g
Carbs: 7.29 g
Water: 78.82 g
Other: 1.51 g
Contains more ProteinProtein +144.4%
Contains more FatsFats +32.6%
Contains more CarbsCarbs +808.4%
Contains more OtherOther +92.1%
Contains more WaterWater +1103.4%

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
23% 28% 49%
Saturated fat: Sat. Fat 0.978 g
Monounsaturated fat: Mono. Fat 1.217 g
Polyunsaturated fat: Poly. Fat 2.13 g
Contains more Mono. FatMonounsaturated fat +95.2%
Contains more Poly. FatPolyunsaturated fat +29.9%
Contains less Sat. FatSaturated fat -26.4%

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. Chinese cuisine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168072/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.