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  6. Bran raw vs. Edible mushroom

Bran raw vs. Edible mushroom — In-Depth Nutrition Comparison

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Summary of differences between bran raw and edible mushroom

  • Bran raw has more manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, and zinc, while edible mushroom has more vitamin B3 and vitamin B2.
  • Bran raw covers your daily need for manganese, 243% more than edible mushroom.
  • Bran raw contains 26 times more magnesium than edible mushroom. While bran raw contains 235mg of magnesium, edible mushroom contains only 9mg.
  • Edible mushroom has a lower glycemic index. The glycemic index of edible mushroom is 32, while the glycemic index of bran raw is 56.

These are the specific foods used in this comparison Oat bran, raw and Mushrooms, white, raw.

Infographic

Bran raw vs Edible mushroom 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 6.4% 0.9% 28% 19% 106% 14% 37% 0.65% 6.1% 51%
Contains more MagnesiumMagnesium +2511.1%
Contains more CalciumCalcium +1833.3%
Contains more PotassiumPotassium +78%
Contains more IronIron +982%
Contains more CopperCopper +26.7%
Contains more ZincZinc +498.1%
Contains more PhosphorusPhosphorus +753.5%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +11878.7%
Contains more SeleniumSelenium +386%

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 7% 0% 0.2% 3% 20% 93% 68% 90% 24% 5% 0% 13% 9.4%
Contains more Vitamin EVitamin E +10000%
Contains more Vitamin B1Vitamin B1 +1344.4%
Contains more Vitamin B6Vitamin B6 +58.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +205.9%
Contains more CholineCholine +86.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +82.7%
Contains more Vitamin B3Vitamin B3 +286.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~1.497mg

All nutrients comparison - raw data values

Nutrient Bran raw Edible mushroom DV% diff.
Manganese 5.63mg 0.047mg 243%
Phosphorus 734mg 86mg 93%
Vitamin B1 1.17mg 0.081mg 91%
Selenium 45.2µg 9.3µg 65%
Iron 5.41mg 0.5mg 61%
Fiber 15.4g 1g 58%
Magnesium 235mg 9mg 54%
Protein 17.3g 3.09g 28%
Zinc 3.11mg 0.52mg 24%
Carbs 66.22g 3.26g 21%
Polyunsaturated fat 2.766g 0.16g 17%
Vitamin B3 0.934mg 3.607mg 17%
Vitamin B2 0.22mg 0.402mg 14%
Calories 246kcal 22kcal 11%
Fats 7.03g 0.34g 10%
Copper 0.403mg 0.318mg 9%
Folate 52µg 17µg 9%
Vitamin E 1.01mg 0.01mg 7%
Potassium 566mg 318mg 7%
Monounsaturated fat 2.376g 0g 6%
Saturated fat 1.328g 0.05g 6%
Calcium 58mg 3mg 6%
Vitamin B6 0.165mg 0.104mg 5%
Vitamin K 3.2µg 0µg 3%
Choline 32.2mg 17.3mg 3%
Vitamin C 0mg 2.1mg 2%
Vitamin B12 0µg 0.04µg 2%
Vitamin D 0IU 7IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 50.82g 2.26g N/A
Sugar 1.45g 1.98g N/A
Sodium 4mg 5mg 0%
Vitamin B5 1.494mg 1.497mg 0%
Tryptophan 0.335mg 0.035mg 0%
Threonine 0.502mg 0.107mg 0%
Isoleucine 0.668mg 0.076mg 0%
Leucine 1.374mg 0.12mg 0%
Lysine 0.76mg 0.107mg 0%
Methionine 0.335mg 0.031mg 0%
Phenylalanine 0.908mg 0.085mg 0%
Valine 0.964mg 0.232mg 0%
Histidine 0.41mg 0.057mg 0%
Fructose 0.17g 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% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 g
Contains more ProteinProtein +459.9%
Contains more FatsFats +1967.6%
Contains more CarbsCarbs +1931.3%
Contains more OtherOther +237.2%
Contains more WaterWater +1311.5%

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
24% 76%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +1628.8%
Contains less Sat. FatSaturated fat -96.2%

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. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/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.