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  6. Bran raw vs. Espresso

Bran raw vs. Espresso — In-Depth Nutrition Comparison

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Summary of differences between Bran raw and Espresso

  • The amount of Manganese, Phosphorus, Vitamin B1, Selenium, Iron, Fiber, Copper, Magnesium, Vitamin B5, and Zinc in Bran raw is higher than in Espresso.
  • Bran raw covers your daily need of Manganese 243% more than Espresso.

These are the specific foods used in this comparison Oat bran, raw and Beverages, coffee, brewed, espresso, restaurant-prepared.

Infographic

Bran raw vs Espresso 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
10
:
0
Espresso
Espresso
Contains more Calcium +2800%
Contains more Iron +4061.5%
Contains more Magnesium +193.8%
Contains more Phosphorus +10385.7%
Contains more Potassium +392.2%
Contains less Sodium -71.4%
Contains more Zinc +6120%
Contains more Copper +706%
Contains more Manganese +11160%
Contains more Selenium +∞%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Espresso
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 58% 3% 11% 2% 2% 17% 7% 0%
Contains more Calcium +2800%
Contains more Iron +4061.5%
Contains more Magnesium +193.8%
Contains more Phosphorus +10385.7%
Contains more Potassium +392.2%
Contains less Sodium -71.4%
Contains more Zinc +6120%
Contains more Copper +706%
Contains more Manganese +11160%
Contains more Selenium +∞%

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
7
:
2
Espresso
Espresso
Contains more Vitamin E +10000%
Contains more Vitamin B1 +116900%
Contains more Vitamin B2 +24.3%
Contains more Vitamin B5 +5235.7%
Contains more Vitamin B6 +8150%
Contains more Folate +5100%
Contains more Vitamin K +3100%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +457.5%
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%
Espresso
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 1% 1% 41% 98% 2% 1% 1% 0% 1%
Contains more Vitamin E +10000%
Contains more Vitamin B1 +116900%
Contains more Vitamin B2 +24.3%
Contains more Vitamin B5 +5235.7%
Contains more Vitamin B6 +8150%
Contains more Folate +5100%
Contains more Vitamin K +3100%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +457.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
4
:
1
Espresso
Espresso
Contains more Protein +14316.7%
Contains more Fats +3805.6%
Contains more Carbs +3865.3%
Contains more Other +1160.9%
Contains more Water +1393.1%
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
Espresso
2% 98%
Protein: 0.12 g
Fats: 0.18 g
Carbs: 1.67 g
Water: 97.8 g
Other: 0.23 g
Contains more Protein +14316.7%
Contains more Fats +3805.6%
Contains more Carbs +3865.3%
Contains more Other +1160.9%
Contains more Water +1393.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Espresso
Espresso
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +2906.5%
Contains less Saturated Fat -93.1%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Espresso
50% 50%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.092 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +2906.5%
Contains less Saturated Fat -93.1%

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 Espresso
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran raw Espresso Opinion
Net carbs 50.82g 1.67g Bran raw
Protein 17.3g 0.12g Bran raw
Fats 7.03g 0.18g Bran raw
Carbs 66.22g 1.67g Bran raw
Calories 246kcal 9kcal Bran raw
Sugar 1.45g 0g Espresso
Fiber 15.4g 0g Bran raw
Calcium 58mg 2mg Bran raw
Iron 5.41mg 0.13mg Bran raw
Magnesium 235mg 80mg Bran raw
Phosphorus 734mg 7mg Bran raw
Potassium 566mg 115mg Bran raw
Sodium 4mg 14mg Bran raw
Zinc 3.11mg 0.05mg Bran raw
Copper 0.403mg 0.05mg Bran raw
Manganese 5.63mg 0.05mg Bran raw
Selenium 45.2µg 0µg Bran raw
Vitamin E 1.01mg 0.01mg Bran raw
Vitamin C 0mg 0.2mg Espresso
Vitamin B1 1.17mg 0.001mg Bran raw
Vitamin B2 0.22mg 0.177mg Bran raw
Vitamin B3 0.934mg 5.207mg Espresso
Vitamin B5 1.494mg 0.028mg Bran raw
Vitamin B6 0.165mg 0.002mg Bran raw
Folate 52µg 1µg Bran raw
Vitamin K 3.2µg 0.1µg Bran raw
Tryptophan 0.335mg Bran raw
Threonine 0.502mg Bran raw
Isoleucine 0.668mg Bran raw
Leucine 1.374mg Bran raw
Lysine 0.76mg Bran raw
Methionine 0.335mg Bran raw
Phenylalanine 0.908mg Bran raw
Valine 0.964mg Bran raw
Histidine 0.41mg Bran raw
Saturated Fat 1.328g 0.092g Espresso
Monounsaturated Fat 2.376g 0g Bran raw
Polyunsaturated fat 2.766g 0.092g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Espresso
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
12%
Espresso
Minerals Daily Need Coverage Score
195%
Bran raw
10%
Espresso

Comparison summary

Which food is lower in Sugar?
Espresso
Espresso is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Espresso
Espresso is lower in Saturated Fat (difference - 1.236g)
Which food is lower in glycemic index?
Espresso
Espresso is lower in glycemic index (difference - 56)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 10mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $1)
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)

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. Espresso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171891/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.