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  6. Bran raw vs. Plantain raw

Bran raw vs. Plantain raw — In-Depth Nutrition Comparison

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Significant differences between bran raw and plantain raw

  • Bran raw has more phosphorus, vitamin B1, selenium, iron, fiber, magnesium, copper, zinc, and vitamin B5; however, plantain raw is richer in vitamin A.
  • Bran raw covers your daily phosphorus needs 100% more than plantain raw.
  • Plantain raw has 30 times less selenium than bran raw. Bran raw has 45.2µg of selenium, while plantain raw has 1.5µg.
  • Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of plantain raw is 37.

Specific food types used in this comparison are Oat bran, raw and Plantains, raw.

Infographic

Bran raw vs Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +535.1%
Contains more CalciumCalcium +1833.3%
Contains more PotassiumPotassium +13.4%
Contains more IronIron +801.7%
Contains more CopperCopper +397.5%
Contains more ZincZinc +2121.4%
Contains more PhosphorusPhosphorus +2058.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2913.3%
~equal in Sodium ~4mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +621.4%
Contains more Vitamin B1Vitamin B1 +2150%
Contains more Vitamin B2Vitamin B2 +307.4%
Contains more Vitamin B3Vitamin B3 +36.2%
Contains more Vitamin B5Vitamin B5 +474.6%
Contains more Vitamin KVitamin K +357.1%
Contains more FolateFolate +136.4%
Contains more CholineCholine +138.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +81.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Plantain raw DV% diff.
Manganese 5.63mg 245%
Phosphorus 734mg 34mg 100%
Vitamin B1 1.17mg 0.052mg 93%
Selenium 45.2µg 1.5µg 79%
Iron 5.41mg 0.6mg 60%
Fiber 15.4g 2.3g 52%
Magnesium 235mg 37mg 47%
Copper 0.403mg 0.081mg 36%
Protein 17.3g 1.3g 32%
Zinc 3.11mg 0.14mg 27%
Vitamin B5 1.494mg 0.26mg 25%
Vitamin C 0mg 18.4mg 20%
Polyunsaturated fat 2.766g 0.069g 18%
Vitamin B2 0.22mg 0.054mg 13%
Carbs 66.22g 31.89g 11%
Vitamin B6 0.165mg 0.299mg 10%
Fats 7.03g 0.37g 10%
Folate 52µg 22µg 8%
Monounsaturated fat 2.376g 0.032g 6%
Calories 246kcal 122kcal 6%
Vitamin E 1.01mg 0.14mg 6%
Vitamin A 0µg 56µg 6%
Calcium 58mg 3mg 6%
Saturated fat 1.328g 0.143g 5%
Choline 32.2mg 13.5mg 3%
Vitamin B3 0.934mg 0.686mg 2%
Vitamin K 3.2µg 0.7µg 2%
Potassium 566mg 499mg 2%
Net carbs 50.82g 29.59g N/A
Sugar 1.45g 15g N/A
Sodium 4mg 4mg 0%
Tryptophan 0.335mg 0.015mg 0%
Threonine 0.502mg 0.034mg 0%
Isoleucine 0.668mg 0.036mg 0%
Leucine 1.374mg 0.059mg 0%
Lysine 0.76mg 0.06mg 0%
Methionine 0.335mg 0.017mg 0%
Phenylalanine 0.908mg 0.044mg 0%
Valine 0.964mg 0.046mg 0%
Histidine 0.41mg 0.064mg 0%

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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +1230.8%
Contains more FatsFats +1800%
Contains more CarbsCarbs +107.7%
Contains more OtherOther +150%
Contains more WaterWater +896.6%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +7325%
Contains more Poly. FatPolyunsaturated fat +3908.7%
Contains less Sat. FatSaturated fat -89.2%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.