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.
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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 | +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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |