Bran raw vs. Crouton — In-Depth Nutrition Comparison
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A recap on differences between bran raw and crouton
- Bran raw has more manganese, phosphorus, magnesium, vitamin B1, fiber, copper, vitamin B5, and zinc; however, crouton is higher in vitamin B3.
- Bran raw covers your daily manganese needs 223% more than crouton.
- Crouton contains 8 times less magnesium than bran raw. Bran raw contains 235mg of magnesium, while crouton contains 31mg.
- Bran raw has less sodium.
- The glycemic index of crouton is higher.
Food varieties used in this article are Oat bran, raw and Croutons, plain.
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.
| Contains more MagnesiumMagnesium | +658.1% |
| Contains more PotassiumPotassium | +356.5% |
| Contains more IronIron | +32.6% |
| Contains more CopperCopper | +147.2% |
| Contains more ZincZinc | +249.4% |
| Contains more PhosphorusPhosphorus | +538.3% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +1026% |
| Contains more SeleniumSelenium | +20.5% |
| Contains more CalciumCalcium | +31% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +87.8% |
| Contains more Vitamin B5Vitamin B5 | +248.3% |
| Contains more Vitamin B6Vitamin B6 | +534.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +23.6% |
| Contains more Vitamin B3Vitamin B3 | +482.3% |
| Contains more FolateFolate | +153.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +45.4% |
| Contains more WaterWater | +19.1% |
| Contains more OtherOther | +16% |
| Contains more CarbsCarbs | +11% |
~equal in
Fats
~6.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -12.1% |
| Contains more Poly. FatPolyunsaturated fat | +117.3% |
| Contains more Mono. FatMonounsaturated fat | +28.7% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 5.63mg | 0.5mg | 223% |
| Phosphorus | 734mg | 115mg | 88% |
| Magnesium | 235mg | 31mg | 49% |
| Vitamin B1 | 1.17mg | 0.623mg | 46% |
| Fiber | 15.4g | 5.1g | 41% |
| Sodium | 4mg | 698mg | 30% |
| Vitamin B3 | 0.934mg | 5.439mg | 28% |
| Copper | 0.403mg | 0.163mg | 27% |
| Vitamin B5 | 1.494mg | 0.429mg | 21% |
| Folate | 52µg | 132µg | 20% |
| Zinc | 3.11mg | 0.89mg | 20% |
| Iron | 5.41mg | 4.08mg | 17% |
| Selenium | 45.2µg | 37.5µg | 14% |
| Potassium | 566mg | 124mg | 13% |
| Protein | 17.3g | 11.9g | 11% |
| Vitamin B6 | 0.165mg | 0.026mg | 11% |
| Polyunsaturated fat | 2.766g | 1.273g | 10% |
| Calories | 246kcal | 407kcal | 8% |
| Vitamin E | 1.01mg | 7% | |
| Choline | 32.2mg | 6% | |
| Vitamin B2 | 0.22mg | 0.272mg | 4% |
| Vitamin K | 3.2µg | 3% | |
| Calcium | 58mg | 76mg | 2% |
| Carbs | 66.22g | 73.5g | 2% |
| Monounsaturated fat | 2.376g | 3.059g | 2% |
| Saturated fat | 1.328g | 1.51g | 1% |
| Fats | 7.03g | 6.6g | 1% |
| Net carbs | 50.82g | 68.4g | N/A |
| Sugar | 1.45g | N/A | |
| Tryptophan | 0.335mg | 0.14mg | 0% |
| Threonine | 0.502mg | 0.337mg | 0% |
| Isoleucine | 0.668mg | 0.456mg | 0% |
| Leucine | 1.374mg | 0.832mg | 0% |
| Lysine | 0.76mg | 0.278mg | 0% |
| Methionine | 0.335mg | 0.211mg | 0% |
| Phenylalanine | 0.908mg | 0.586mg | 0% |
| Valine | 0.964mg | 0.514mg | 0% |
| Histidine | 0.41mg | 0.255mg | 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%
35%
Minerals Daily Need Coverage Score
195%
70%
Comparison summary
Which food is lower in Sugar?
Crouton is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 694mg)
Which food is lower in Saturated fat?
Bran raw is lower in Saturated fat (difference - 0.182g)
Which food is lower in glycemic index?
Bran raw is lower in glycemic index (difference - 16)
Which food is cheaper?
Bran raw is cheaper (difference - $1.5)
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?
?
The foods are relatively equal in Cholesterol (0 mg)