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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 A and vitamin E.
  • 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.
  • The glycemic index of bran raw is higher.

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.
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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +634.4%
Contains more IronIron +103.4%
Contains more CopperCopper +17.5%
Contains more ZincZinc +697.4%
Contains more PhosphorusPhosphorus +933.8%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +2295.7%
Contains more SeleniumSelenium +1954.5%
Contains more PotassiumPotassium +105.3%
~equal in Calcium ~55mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin B1Vitamin B1 +7700%
Contains more Vitamin B2Vitamin B2 +197.3%
Contains more Vitamin B5Vitamin B5 +189.5%
Contains more Vitamin B6Vitamin B6 +15.4%
Contains more FolateFolate +420%
Contains more CholineCholine +131.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +328.7%
Contains more Vitamin B3Vitamin B3 +177.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~3.1µg

All nutrients comparison - raw data values

Nutrient Bran raw Dried fruit DV% diff.
Manganese 5.63mg 0.235mg 235%
Vitamin B1 1.17mg 0.015mg 96%
Phosphorus 734mg 71mg 95%
Selenium 45.2µg 2.2µg 78%
Magnesium 235mg 32mg 48%
Iron 5.41mg 2.66mg 34%
Fiber 15.4g 7.3g 32%
Protein 17.3g 3.39g 28%
Zinc 3.11mg 0.39mg 25%
Vitamin E 1.01mg 4.33mg 22%
Vitamin B5 1.494mg 0.516mg 20%
Vitamin A 0µg 180µg 20%
Polyunsaturated fat 2.766g 0.074g 18%
Potassium 566mg 1162mg 18%
Fructose 12.47g 16%
Folate 52µg 10µg 11%
Vitamin B2 0.22mg 0.074mg 11%
Fats 7.03g 0.51g 10%
Vitamin B3 0.934mg 2.589mg 10%
Copper 0.403mg 0.343mg 7%
Monounsaturated fat 2.376g 0.074g 6%
Saturated fat 1.328g 0.017g 6%
Choline 32.2mg 13.9mg 3%
Vitamin B6 0.165mg 0.143mg 2%
Carbs 66.22g 62.64g 1%
Vitamin C 0mg 1mg 1%
Calories 246kcal 241kcal 0%
Net carbs 50.82g 55.34g N/A
Calcium 58mg 55mg 0%
Sugar 1.45g 53.44g N/A
Starch 0.35g 0%
Sodium 4mg 10mg 0%
Vitamin K 3.2µg 3.1µg 0%
Tryptophan 0.335mg 0.016mg 0%
Threonine 0.502mg 0.073mg 0%
Isoleucine 0.668mg 0.063mg 0%
Leucine 1.374mg 0.105mg 0%
Lysine 0.76mg 0.083mg 0%
Methionine 0.335mg 0.015mg 0%
Phenylalanine 0.908mg 0.062mg 0%
Valine 0.964mg 0.078mg 0%
Histidine 0.41mg 0.047mg 0%

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
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 ProteinProtein +410.3%
Contains more FatsFats +1278.4%
Contains more OtherOther +12.8%
Contains more WaterWater +371.6%
~equal in Carbs ~62.64g

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +3110.8%
Contains more Poly. FatPolyunsaturated fat +3637.8%
Contains less Sat. FatSaturated fat -98.7%

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.