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  6. Bran raw vs. Fajita

Bran raw vs. Fajita — In-Depth Nutrition Comparison

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What are the main differences between bran raw and fajita?

  • Fajita has less manganese, vitamin B1, phosphorus, fiber, iron, selenium, magnesium, and copper than bran raw.
  • Bran raw's daily need coverage for manganese is 242% higher.
  • Bran raw contains less sodium.
  • Fajita has a lower glycemic index than bran raw.

We used Oat bran, raw and USDA Commodity, chicken fajita strips, frozen types in this comparison.

Infographic

Bran raw vs Fajita 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%
Fajita
Fajita
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.9% 25% 37% 10% 37% 119% 104% 8.6% 91%
Contains more MagnesiumMagnesium +968.2%
Contains more CalciumCalcium +346.2%
Contains more PotassiumPotassium +99.3%
Contains more IronIron +446.5%
Contains more CopperCopper +1243.3%
Contains more ZincZinc +127%
Contains more PhosphorusPhosphorus +165%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +8430.3%
Contains more SeleniumSelenium +170.7%

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%
Fajita
Fajita
4
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% 4.4% 0% 25% 49% 90% 44% 89% 68% 0.5% 3% 37%
Contains more Vitamin EVitamin E +359.1%
Contains more Vitamin B1Vitamin B1 +1070%
Contains more Vitamin B5Vitamin B5 +105.8%
Contains more Vitamin KVitamin K +1500%
Contains more FolateFolate +1200%
Contains more Vitamin B3Vitamin B3 +411.7%
Contains more Vitamin B6Vitamin B6 +134.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +110.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.213mg

All nutrients comparison - raw data values

Nutrient Bran raw Fajita DV% diff.
Manganese 5.63mg 0.066mg 242%
Vitamin B1 1.17mg 0.1mg 89%
Phosphorus 734mg 277mg 65%
Fiber 15.4g 0g 62%
Iron 5.41mg 0.99mg 55%
Selenium 45.2µg 16.7µg 52%
Magnesium 235mg 22mg 51%
Copper 0.403mg 0.03mg 41%
Sodium 4mg 799mg 35%
Cholesterol 0mg 88mg 29%
Vitamin B3 0.934mg 4.779mg 24%
Vitamin B12 0µg 0.54µg 23%
Carbs 66.22g 2.23g 21%
Vitamin B6 0.165mg 0.387mg 17%
Zinc 3.11mg 1.37mg 16%
Vitamin B5 1.494mg 0.726mg 15%
Folate 52µg 4µg 12%
Polyunsaturated fat 2.766g 1.089g 11%
Potassium 566mg 284mg 8%
Choline 32.2mg 67.8mg 6%
Calories 246kcal 135kcal 6%
Vitamin E 1.01mg 0.22mg 5%
Calcium 58mg 13mg 5%
Protein 17.3g 18.56g 3%
Vitamin K 3.2µg 0.2µg 3%
Fats 7.03g 5.73g 2%
Vitamin B2 0.22mg 0.213mg 1%
Saturated fat 1.328g 1.596g 1%
Net carbs 50.82g 2.23g N/A
Sugar 1.45g 0g N/A
Monounsaturated fat 2.376g 2.333g 0%
Tryptophan 0.335mg 0.2mg 0%
Threonine 0.502mg 0.452mg 0%
Isoleucine 0.668mg 0.813mg 0%
Leucine 1.374mg 1.56mg 0%
Lysine 0.76mg 1.857mg 0%
Methionine 0.335mg 0.552mg 0%
Phenylalanine 0.908mg 0.763mg 0%
Valine 0.964mg 0.847mg 0%
Histidine 0.41mg 0.68mg 0%
Omega-3 - DPA 0g 0.007g N/A
Omega-6 - Eicosadienoic acid 0.01g 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
Fajita
Fajita
2
19% 6% 2% 71% 3%
Protein: 18.56 g
Fats: 5.73 g
Carbs: 2.23 g
Water: 70.6 g
Other: 2.88 g
Contains more FatsFats +22.7%
Contains more CarbsCarbs +2869.5%
Contains more WaterWater +977.9%
~equal in Protein ~18.56g
~equal in Other ~2.88g

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
Fajita
Fajita
0
32% 46% 22%
Saturated fat: Sat. Fat 1.596 g
Monounsaturated fat: Mono. Fat 2.333 g
Polyunsaturated fat: Poly. Fat 1.089 g
Contains less Sat. FatSaturated fat -16.8%
Contains more Poly. FatPolyunsaturated fat +154%
~equal in Monounsaturated fat ~2.333g

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

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.