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  6. Bran raw vs. Crackers

Bran raw vs. Crackers — In-Depth Nutrition Comparison

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Important differences between bran raw and crackers

  • Bran raw has more manganese, selenium, phosphorus, vitamin B1, fiber, magnesium, copper, and zinc; however, crackers have more vitamin K.
  • Bran raw's daily need coverage for manganese is 223% more.
  • Bran raw has 13 times more magnesium than crackers. Bran raw has 235mg of magnesium, while crackers have 18mg.
  • Bran raw is lower in sodium.

The food varieties used in the comparison are Oat bran, raw and Crackers, standard snack-type, regular.

Infographic

Bran raw vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +1205.6%
Contains more PotassiumPotassium +379.7%
Contains more IronIron +34.2%
Contains more CopperCopper +287.5%
Contains more ZincZinc +534.7%
Contains more PhosphorusPhosphorus +196%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +1046.6%
Contains more SeleniumSelenium +574.6%
Contains more CalciumCalcium +106.9%

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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin B1Vitamin B1 +181.3%
Contains more Vitamin B5Vitamin B5 +258.3%
Contains more Vitamin B6Vitamin B6 +161.9%
Contains more CholineCholine +235.4%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B2Vitamin B2 +107.3%
Contains more Vitamin B3Vitamin B3 +366%
Contains more Vitamin KVitamin K +2065.6%
Contains more FolateFolate +76.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Crackers DV% diff.
Manganese 5.63mg 0.491mg 223%
Selenium 45.2µg 6.7µg 70%
Polyunsaturated fat 2.766g 13.137g 69%
Phosphorus 734mg 248mg 69%
Vitamin B1 1.17mg 0.416mg 63%
Vitamin K 3.2µg 69.3µg 55%
Magnesium 235mg 18mg 52%
Fiber 15.4g 2.3g 52%
Copper 0.403mg 0.104mg 33%
Sodium 4mg 726mg 31%
Fats 7.03g 26.43g 30%
Zinc 3.11mg 0.49mg 24%
Vitamin B5 1.494mg 0.417mg 22%
Protein 17.3g 6.64g 21%
Vitamin B3 0.934mg 4.352mg 21%
Starch 49.69g 20%
Saturated fat 1.328g 5.562g 19%
Vitamin B2 0.22mg 0.456mg 18%
Iron 5.41mg 4.03mg 17%
Calories 246kcal 510kcal 13%
Vitamin E 1.01mg 3.03mg 13%
Potassium 566mg 118mg 13%
Folate 52µg 92µg 10%
Monounsaturated fat 2.376g 6.553g 10%
Vitamin B6 0.165mg 0.063mg 8%
Calcium 58mg 120mg 6%
Choline 32.2mg 9.6mg 4%
Carbs 66.22g 61.3g 2%
Net carbs 50.82g 59g N/A
Sugar 1.45g 8.18g N/A
Trans fat 1.076g N/A
Tryptophan 0.335mg 0.084mg 0%
Threonine 0.502mg 0.193mg 0%
Isoleucine 0.668mg 0.246mg 0%
Leucine 1.374mg 0.471mg 0%
Lysine 0.76mg 0.103mg 0%
Methionine 0.335mg 0.112mg 0%
Phenylalanine 0.908mg 0.331mg 0%
Valine 0.964mg 0.294mg 0%
Histidine 0.41mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g 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% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more ProteinProtein +160.5%
Contains more WaterWater +108.6%
Contains more OtherOther +16.5%
Contains more FatsFats +276%
~equal in Carbs ~61.3g

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -76.1%
Contains more Mono. FatMonounsaturated fat +175.8%
Contains more Poly. FatPolyunsaturated fat +374.9%

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.