Bran raw vs. Macaroon — In-Depth Nutrition Comparison
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Important differences between bran raw and macaroon
- Macaroon has less vitamin B1, phosphorus, selenium, iron, magnesium, fiber, zinc, copper, and potassium.
- Bran raw's daily need coverage for vitamin B1 is 96% more.
- Bran raw has 11 times more phosphorus than macaroon. Bran raw has 734mg of phosphorus, while macaroon has 68mg.
- Bran raw is lower in saturated fat.
- Bran raw has a higher glycemic index than macaroon.
The food varieties used in the comparison are Oat bran, raw and Cookies, coconut macaroon.
Infographic
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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.
| Contains more MagnesiumMagnesium | +710.3% |
| Contains more CalciumCalcium | +1060% |
| Contains more PotassiumPotassium | +360.2% |
| Contains more IronIron | +559.8% |
| Contains more CopperCopper | +49.8% |
| Contains more ZincZinc | +326% |
| Contains more PhosphorusPhosphorus | +979.4% |
| Contains less SodiumSodium | -98.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +564.7% |
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.
| Contains more Vitamin EVitamin E | +431.6% |
| Contains more Vitamin B1Vitamin B1 | +5750% |
| Contains more Vitamin B2Vitamin B2 | +266.7% |
| Contains more Vitamin B3Vitamin B3 | +324.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +71.9% |
| Contains more Vitamin KVitamin K | +190.9% |
| Contains more FolateFolate | +1633.3% |
| Contains more CholineCholine | +253.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +472.8% |
| Contains more OtherOther | +69.6% |
| Contains more FatsFats | +220.8% |
| Contains more WaterWater | +75.6% |
~equal in
Carbs
~61.22g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.4% |
| Contains more Mono. FatMonounsaturated fat | +47.6% |
| Contains more Poly. FatPolyunsaturated fat | +241.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 5.63mg | 245% | |
| Vitamin B1 | 1.17mg | 0.02mg | 96% |
| Phosphorus | 734mg | 68mg | 95% |
| Saturated fat | 1.328g | 20.099g | 85% |
| Selenium | 45.2µg | 6.8µg | 70% |
| Iron | 5.41mg | 0.82mg | 57% |
| Magnesium | 235mg | 29mg | 49% |
| Fiber | 15.4g | 5.1g | 41% |
| Vitamin B5 | 1.494mg | 30% | |
| Protein | 17.3g | 3.02g | 29% |
| Fats | 7.03g | 22.55g | 24% |
| Zinc | 3.11mg | 0.73mg | 22% |
| Copper | 0.403mg | 0.269mg | 15% |
| Potassium | 566mg | 123mg | 13% |
| Polyunsaturated fat | 2.766g | 0.81g | 13% |
| Folate | 52µg | 3µg | 12% |
| Vitamin B2 | 0.22mg | 0.06mg | 12% |
| Calories | 246kcal | 460kcal | 11% |
| Sodium | 4mg | 241mg | 10% |
| Vitamin E | 1.01mg | 0.19mg | 5% |
| Vitamin B6 | 0.165mg | 0.096mg | 5% |
| Calcium | 58mg | 5mg | 5% |
| Vitamin B3 | 0.934mg | 0.22mg | 4% |
| Choline | 32.2mg | 9.1mg | 4% |
| Monounsaturated fat | 2.376g | 1.61g | 2% |
| Vitamin K | 3.2µg | 1.1µg | 2% |
| Carbs | 66.22g | 61.22g | 2% |
| Net carbs | 50.82g | 56.12g | N/A |
| Sugar | 1.45g | 45.16g | N/A |
| 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
5%
Minerals Daily Need Coverage Score
195%
27%
Comparison summary
Which food is lower in glycemic index?
Macaroon is lower in glycemic index (difference - 24)
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 43.71g)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 237mg)
Which food is lower in Saturated fat?
Bran raw is lower in Saturated fat (difference - 18.771g)
Which food is richer in minerals?
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)