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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

Bran raw vs Macaroon 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 21% 1.5% 11% 31% 90% 20% 29% 31% 0% 37%
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.
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% 0% 3.8% 0% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3% 5%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 g
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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
89% 7% 4%
Saturated fat: Sat. Fat 20.099 g
Monounsaturated fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 g
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.
Bran raw Macaroon
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bran raw Macaroon 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?

ok
ok
is better in case of low diet
Bran raw Macaroon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
44%
Bran raw
5%
Macaroon
Minerals Daily Need Coverage Score
195%
Bran raw
27%
Macaroon

Comparison summary

Which food is lower in glycemic index?
Macaroon
Macaroon is lower in glycemic index (difference - 24)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 43.71g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 237mg)
Which food is lower in Saturated fat?
Bran raw
Bran raw is lower in Saturated fat (difference - 18.771g)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.