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Bran raw vs. English muffin — In-Depth Nutrition Comparison

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Important differences between bran raw and English muffins

  • English muffins have less manganese, phosphorus, vitamin B1, iron, magnesium, fiber, copper, zinc, and vitamin B5.
  • Bran raw's daily need coverage for manganese is 229% more.
  • Bran raw has 11 times more magnesium than English muffins. Bran raw has 235mg of magnesium, while English muffins have 21mg.
  • Bran raw is lower in sodium.
  • English muffins have a higher glycemic index than bran raw.

The food varieties used in the comparison are Oat bran, raw and English muffins, plain, unenriched, without calcium propionate (includes sourdough).

Infographic

Bran raw vs English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Contains more MagnesiumMagnesium +1019%
Contains more CalciumCalcium +11.5%
Contains more PotassiumPotassium +332.1%
Contains more IronIron +507.9%
Contains more CopperCopper +212.4%
Contains more ZincZinc +344.3%
Contains more PhosphorusPhosphorus +451.9%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +1477%
Contains more SeleniumSelenium +∞%

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +546.4%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B5Vitamin B5 +235%
Contains more Vitamin B6Vitamin B6 +283.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +40.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +67.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

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
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more ProteinProtein +124.7%
Contains more FatsFats +290.6%
Contains more CarbsCarbs +44%
Contains more OtherOther +20.8%
Contains more WaterWater +542.7%

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
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains more Mono. FatMonounsaturated fat +686.8%
Contains more Poly. FatPolyunsaturated fat +211.5%
Contains less Sat. FatSaturated fat -80.5%

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 English muffin
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bran raw English muffin DV% diff.
Manganese 5.63mg 0.357mg 229%
Phosphorus 734mg 133mg 86%
Selenium 45.2µg 82%
Vitamin B1 1.17mg 0.181mg 82%
Iron 5.41mg 0.89mg 57%
Fiber 15.4g 2.7g 51%
Magnesium 235mg 21mg 51%
Copper 0.403mg 0.129mg 30%
Zinc 3.11mg 0.7mg 22%
Vitamin B5 1.494mg 0.446mg 21%
Sodium 4mg 464mg 20%
Protein 17.3g 7.7g 19%
Potassium 566mg 131mg 13%
Polyunsaturated fat 2.766g 0.888g 13%
Vitamin B6 0.165mg 0.043mg 9%
Fats 7.03g 1.8g 8%
Carbs 66.22g 46g 7%
Vitamin E 1.01mg 7%
Choline 32.2mg 6%
Vitamin B2 0.22mg 0.154mg 5%
Saturated fat 1.328g 0.259g 5%
Monounsaturated fat 2.376g 0.302g 5%
Folate 52µg 37µg 4%
Vitamin B3 0.934mg 1.566mg 4%
Vitamin K 3.2µg 3%
Vitamin B12 0µg 0.04µg 2%
Calories 246kcal 235kcal 1%
Calcium 58mg 52mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 50.82g 43.3g N/A
Sugar 1.45g N/A
Tryptophan 0.335mg 0.092mg 0%
Threonine 0.502mg 0.242mg 0%
Isoleucine 0.668mg 0.315mg 0%
Leucine 1.374mg 0.553mg 0%
Lysine 0.76mg 0.241mg 0%
Methionine 0.335mg 0.139mg 0%
Phenylalanine 0.908mg 0.379mg 0%
Valine 0.964mg 0.353mg 0%
Histidine 0.41mg 0.17mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw English muffin
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
44%
Bran raw
14%
English muffin
Minerals Daily Need Coverage Score
195%
Bran raw
30%
English muffin

Comparison summary

Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated fat?
English muffin
English muffin is lower in Saturated fat (difference - 1.069g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 460mg)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.