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  6. Bran raw vs. Dulce de Leche

Bran raw vs. Dulce de Leche — In-Depth Nutrition Comparison

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How are bran raw and dulce de Leche different?

  • Bran raw is richer in manganese, vitamin B1, phosphorus, selenium, iron, fiber, magnesium, copper, and zinc, while dulce de Leche is higher in calcium.
  • Bran raw covers your daily need for manganese, 245% more than dulce de Leche.
  • Bran raw has a higher glycemic index (56) than dulce de Leche (42).

Oat bran, raw and Dulce de Leche types were used in this article.

Infographic

Bran raw vs Dulce de Leche 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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Contains more MagnesiumMagnesium +968.2%
Contains more PotassiumPotassium +61.7%
Contains more IronIron +3082.4%
Contains more CopperCopper +9975%
Contains more ZincZinc +293.7%
Contains more PhosphorusPhosphorus +280.3%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +281400%
Contains more SeleniumSelenium +1574.1%
Contains more CalciumCalcium +332.8%

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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Contains more Vitamin EVitamin E +405%
Contains more Vitamin B1Vitamin B1 +7212.5%
Contains more Vitamin B3Vitamin B3 +344.8%
Contains more Vitamin B5Vitamin B5 +78.9%
Contains more Vitamin B6Vitamin B6 +931.3%
Contains more Vitamin KVitamin K +146.2%
Contains more FolateFolate +372.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +84.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +176.7%

All nutrients comparison - raw data values

Nutrient Bran raw Dulce de Leche DV% diff.
Manganese 5.63mg 0.002mg 245%
Vitamin B1 1.17mg 0.016mg 96%
Phosphorus 734mg 193mg 77%
Selenium 45.2µg 2.7µg 77%
Iron 5.41mg 0.17mg 66%
Fiber 15.4g 0g 62%
Magnesium 235mg 22mg 51%
Copper 0.403mg 0.004mg 44%
Protein 17.3g 6.84g 21%
Zinc 3.11mg 0.79mg 21%
Calcium 58mg 251mg 19%
Polyunsaturated fat 2.766g 0.375g 16%
Saturated fat 1.328g 4.534g 15%
Vitamin B2 0.22mg 0.405mg 14%
Vitamin B12 0µg 0.31µg 13%
Vitamin B5 1.494mg 0.835mg 13%
Vitamin B6 0.165mg 0.016mg 11%
Folate 52µg 11µg 10%
Cholesterol 0mg 29mg 10%
Choline 32.2mg 89.1mg 10%
Vitamin A 0µg 74µg 8%
Potassium 566mg 350mg 6%
Sodium 4mg 129mg 5%
Vitamin E 1.01mg 0.2mg 5%
Vitamin B3 0.934mg 0.21mg 5%
Carbs 66.22g 55.35g 4%
Calories 246kcal 315kcal 3%
Vitamin C 0mg 2.6mg 3%
Vitamin K 3.2µg 1.3µg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 6IU 1%
Monounsaturated fat 2.376g 2.143g 1%
Fats 7.03g 7.35g 0%
Net carbs 50.82g 55.35g N/A
Sugar 1.45g 49.74g N/A
Trans fat 0.364g N/A
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 0%
Fructose 0.32g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g N/A

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
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Contains more ProteinProtein +152.9%
Contains more CarbsCarbs +19.6%
Contains more OtherOther +65.7%
Contains more WaterWater +338.3%
~equal in Fats ~7.35g

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
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -70.7%
Contains more Poly. FatPolyunsaturated fat +637.6%
~equal in Monounsaturated fat ~2.143g

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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.