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  6. Bran raw vs. Fast food

Bran raw vs. Fast food — In-Depth Nutrition Comparison

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Significant differences between bran raw and fast food

  • Bran raw has more manganese, phosphorus, vitamin B1, fiber, magnesium, selenium, copper, and iron; however, fast food is richer in vitamin B12 and vitamin B3.
  • Bran raw covers your daily manganese needs 229% more than fast food.
  • Fast food has 9 times less fiber than bran raw. Bran raw has 15.4g of fiber, while fast food has 1.7g.

Specific food types used in this comparison are Oat bran, raw and Fast foods, hamburger; single, regular patty; plain.

Infographic

Bran raw vs Fast food 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 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
Contains more MagnesiumMagnesium +770.4%
Contains more PotassiumPotassium +187.3%
Contains more IronIron +76.8%
Contains more CopperCopper +233.1%
Contains more ZincZinc +23.4%
Contains more PhosphorusPhosphorus +447.8%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +1477%
Contains more SeleniumSelenium +122.7%
~equal in Calcium ~62mg

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% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
Contains more Vitamin EVitamin E +165.8%
Contains more Vitamin B1Vitamin B1 +269.1%
Contains more Vitamin B5Vitamin B5 +181.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +65%
Contains more Vitamin B3Vitamin B3 +501.4%
Contains more Vitamin B6Vitamin B6 +28.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +53.1%
Contains more FolateFolate +53.8%
~equal in Vitamin C ~0mg
~equal in Choline ~34.4mg

All nutrients comparison - raw data values

Nutrient Bran raw Fast food DV% diff.
Manganese 5.63mg 0.357mg 229%
Phosphorus 734mg 134mg 86%
Vitamin B1 1.17mg 0.317mg 71%
Fiber 15.4g 1.7g 55%
Magnesium 235mg 27mg 50%
Selenium 45.2µg 20.3µg 45%
Vitamin B12 0µg 0.89µg 37%
Copper 0.403mg 0.121mg 31%
Iron 5.41mg 3.06mg 29%
Vitamin B3 0.934mg 5.617mg 29%
Vitamin B5 1.494mg 0.53mg 19%
Saturated fat 1.328g 4.493g 14%
Sodium 4mg 331mg 14%
Carbs 66.22g 31.5g 12%
Potassium 566mg 197mg 11%
Cholesterol 0mg 33mg 11%
Vitamin B2 0.22mg 0.363mg 11%
Starch 22.87g 9%
Fats 7.03g 12.01g 8%
Polyunsaturated fat 2.766g 1.68g 7%
Folate 52µg 80µg 7%
Monounsaturated fat 2.376g 4.835g 6%
Zinc 3.11mg 2.52mg 5%
Vitamin E 1.01mg 0.38mg 4%
Vitamin B6 0.165mg 0.212mg 4%
Fructose 2.27g 3%
Calories 246kcal 297kcal 3%
Protein 17.3g 16.52g 2%
Vitamin K 3.2µg 4.9µg 1%
Vitamin A 0µg 9µg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 50.82g 29.8g N/A
Vitamin D 0IU 2IU 0%
Calcium 58mg 62mg 0%
Sugar 1.45g 4.88g N/A
Trans fat 0.514g N/A
Choline 32.2mg 34.4mg 0%
Tryptophan 0.335mg 0.144mg 0%
Threonine 0.502mg 0.46mg 0%
Isoleucine 0.668mg 0.642mg 0%
Leucine 1.374mg 1.13mg 0%
Lysine 0.76mg 0.785mg 0%
Methionine 0.335mg 0.306mg 0%
Phenylalanine 0.908mg 0.67mg 0%
Valine 0.964mg 0.728mg 0%
Histidine 0.41mg 0.402mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.121g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.391g 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
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 g
Contains more CarbsCarbs +110.2%
Contains more OtherOther +90.8%
Contains more FatsFats +70.8%
Contains more WaterWater +487%
~equal in Protein ~16.52g

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
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 g
Contains less Sat. FatSaturated fat -70.4%
Contains more Poly. FatPolyunsaturated fat +64.6%
Contains more Mono. FatMonounsaturated fat +103.5%

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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.