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  6. Bran raw vs. Dried fruit

Bran raw vs. Dried fruit — In-Depth Nutrition Comparison

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A recap on differences between Bran raw and Dried fruit

  • Bran raw has more Manganese, Vitamin B1, Phosphorus, Selenium, Magnesium, Iron, Fiber, and Zinc, however, Dried fruit is higher in Vitamin E , and Vitamin A RAE.
  • Bran raw covers your daily Manganese needs 235% more than Dried fruit.
  • Dried fruit contains 78 times less Vitamin B1 than Bran raw. Bran raw contains 1.17mg of Vitamin B1, while Dried fruit contains 0.015mg.

Food varieties used in this article are Oat bran, raw and Apricots, dried, sulfured, uncooked.

Infographic

Bran raw vs Dried fruit 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.
Bran raw
Bran raw
9
:
1
Dried fruit
Dried fruit
Contains more Iron +103.4%
Contains more Magnesium +634.4%
Contains more Phosphorus +933.8%
Contains less Sodium -60%
Contains more Zinc +697.4%
Contains more Copper +17.5%
Contains more Manganese +2295.7%
Contains more Selenium +1954.5%
Contains more Potassium +105.3%
Equal in Calcium - 55
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Iron +103.4%
Contains more Magnesium +634.4%
Contains more Phosphorus +933.8%
Contains less Sodium -60%
Contains more Zinc +697.4%
Contains more Copper +17.5%
Contains more Manganese +2295.7%
Contains more Selenium +1954.5%
Contains more Potassium +105.3%
Equal in Calcium - 55

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.
Bran raw
Bran raw
6
:
4
Dried fruit
Dried fruit
Contains more Vitamin B1 +7700%
Contains more Vitamin B2 +197.3%
Contains more Vitamin B5 +189.5%
Contains more Vitamin B6 +15.4%
Contains more Folate +420%
Contains more Vitamin A +∞%
Contains more Vitamin E +328.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +177.2%
Equal in Vitamin K - 3.1
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin B1 +7700%
Contains more Vitamin B2 +197.3%
Contains more Vitamin B5 +189.5%
Contains more Vitamin B6 +15.4%
Contains more Folate +420%
Contains more Vitamin A +∞%
Contains more Vitamin E +328.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +177.2%
Equal in Vitamin K - 3.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
4
:
1
Dried fruit
Dried fruit
Contains more Protein +410.3%
Contains more Fats +1278.4%
Contains more Other +12.8%
Contains more Water +371.6%
Equal in Carbs - 62.64
Bran raw
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
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Protein +410.3%
Contains more Fats +1278.4%
Contains more Other +12.8%
Contains more Water +371.6%
Equal in Carbs - 62.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Dried fruit
Dried fruit
Contains more Monounsaturated Fat +3110.8%
Contains more Polyunsaturated fat +3637.8%
Contains less Saturated Fat -98.7%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +3110.8%
Contains more Polyunsaturated fat +3637.8%
Contains less Saturated Fat -98.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran raw Dried fruit
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran raw Dried fruit Opinion
Net carbs 50.82g 55.34g Dried fruit
Protein 17.3g 3.39g Bran raw
Fats 7.03g 0.51g Bran raw
Carbs 66.22g 62.64g Bran raw
Calories 246kcal 241kcal Bran raw
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 1.45g 53.44g Bran raw
Fiber 15.4g 7.3g Bran raw
Calcium 58mg 55mg Bran raw
Iron 5.41mg 2.66mg Bran raw
Magnesium 235mg 32mg Bran raw
Phosphorus 734mg 71mg Bran raw
Potassium 566mg 1162mg Dried fruit
Sodium 4mg 10mg Bran raw
Zinc 3.11mg 0.39mg Bran raw
Copper 0.403mg 0.343mg Bran raw
Manganese 5.63mg 0.235mg Bran raw
Selenium 45.2µg 2.2µg Bran raw
Vitamin A 0IU 3604IU Dried fruit
Vitamin A RAE 0µg 180µg Dried fruit
Vitamin E 1.01mg 4.33mg Dried fruit
Vitamin C 0mg 1mg Dried fruit
Vitamin B1 1.17mg 0.015mg Bran raw
Vitamin B2 0.22mg 0.074mg Bran raw
Vitamin B3 0.934mg 2.589mg Dried fruit
Vitamin B5 1.494mg 0.516mg Bran raw
Vitamin B6 0.165mg 0.143mg Bran raw
Folate 52µg 10µg Bran raw
Vitamin K 3.2µg 3.1µg Bran raw
Tryptophan 0.335mg 0.016mg Bran raw
Threonine 0.502mg 0.073mg Bran raw
Isoleucine 0.668mg 0.063mg Bran raw
Leucine 1.374mg 0.105mg Bran raw
Lysine 0.76mg 0.083mg Bran raw
Methionine 0.335mg 0.015mg Bran raw
Phenylalanine 0.908mg 0.062mg Bran raw
Valine 0.964mg 0.078mg Bran raw
Histidine 0.41mg 0.047mg Bran raw
Saturated Fat 1.328g 0.017g Dried fruit
Monounsaturated Fat 2.376g 0.074g Bran raw
Polyunsaturated fat 2.766g 0.074g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Dried fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
46%
Bran raw
38%
Dried fruit
Minerals Daily Need Coverage Score
195%
Bran raw
44%
Dried fruit

Comparison summary

Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 1.311g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 25)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 51.99g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 6mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $2)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.