Bran raw vs. Dates — In-Depth Nutrition Comparison
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Significant differences between bran raw and dates
- The amount of manganese, phosphorus, vitamin B1, selenium, iron, magnesium, fiber, zinc, copper, and vitamin B5 in bran raw is higher than in dates.
- Bran raw covers your daily manganese needs 233% more than dates.
- Dates have 23 times less vitamin B1 than bran raw. Bran raw has 1.17mg of vitamin B1, while dates have 0.052mg.
- Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of dates is 42.
Specific food types used in this comparison are Oat bran, raw and Dates, deglet noor.
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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 | +446.5% |
| Contains more CalciumCalcium | +48.7% |
| Contains more IronIron | +430.4% |
| Contains more CopperCopper | +95.6% |
| Contains more ZincZinc | +972.4% |
| Contains more PhosphorusPhosphorus | +1083.9% |
| Contains more ManganeseManganese | +2048.9% |
| Contains more SeleniumSelenium | +1406.7% |
| Contains more PotassiumPotassium | +15.9% |
| Contains less SodiumSodium | -50% |
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 | +1920% |
| Contains more Vitamin B1Vitamin B1 | +2150% |
| Contains more Vitamin B2Vitamin B2 | +233.3% |
| Contains more Vitamin B5Vitamin B5 | +153.7% |
| Contains more Vitamin KVitamin K | +18.5% |
| Contains more FolateFolate | +173.7% |
| Contains more CholineCholine | +411.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +36.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 5.63mg | 0.262mg | 233% |
| Phosphorus | 734mg | 62mg | 96% |
| Vitamin B1 | 1.17mg | 0.052mg | 93% |
| Selenium | 45.2µg | 3µg | 77% |
| Iron | 5.41mg | 1.02mg | 55% |
| Magnesium | 235mg | 43mg | 46% |
| Protein | 17.3g | 2.45g | 30% |
| Fiber | 15.4g | 8g | 30% |
| Zinc | 3.11mg | 0.29mg | 26% |
| Fructose | 19.56g | 24% | |
| Copper | 0.403mg | 0.206mg | 22% |
| Polyunsaturated fat | 2.766g | 0.019g | 18% |
| Vitamin B5 | 1.494mg | 0.589mg | 18% |
| Vitamin B2 | 0.22mg | 0.066mg | 12% |
| Fats | 7.03g | 0.39g | 10% |
| Folate | 52µg | 19µg | 8% |
| Saturated fat | 1.328g | 0.032g | 6% |
| Vitamin E | 1.01mg | 0.05mg | 6% |
| Monounsaturated fat | 2.376g | 0.036g | 6% |
| Choline | 32.2mg | 6.3mg | 5% |
| Potassium | 566mg | 656mg | 3% |
| Carbs | 66.22g | 75.03g | 3% |
| Calories | 246kcal | 282kcal | 2% |
| Calcium | 58mg | 39mg | 2% |
| Vitamin B3 | 0.934mg | 1.274mg | 2% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 50.82g | 67.03g | N/A |
| Sugar | 1.45g | 63.35g | N/A |
| Sodium | 4mg | 2mg | 0% |
| Vitamin B6 | 0.165mg | 0.165mg | 0% |
| Vitamin K | 3.2µg | 2.7µg | 0% |
| Tryptophan | 0.335mg | 0.012mg | 0% |
| Threonine | 0.502mg | 0.043mg | 0% |
| Isoleucine | 0.668mg | 0.049mg | 0% |
| Leucine | 1.374mg | 0.084mg | 0% |
| Lysine | 0.76mg | 0.066mg | 0% |
| Methionine | 0.335mg | 0.022mg | 0% |
| Phenylalanine | 0.908mg | 0.05mg | 0% |
| Valine | 0.964mg | 0.071mg | 0% |
| Histidine | 0.41mg | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +606.1% |
| Contains more FatsFats | +1702.6% |
| Contains more OtherOther | +81.3% |
| Contains more CarbsCarbs | +13.3% |
| Contains more WaterWater | +213.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +6500% |
| Contains more Poly. FatPolyunsaturated fat | +14457.9% |
| Contains less Sat. FatSaturated fat | -97.6% |