Bran raw vs. Fontina — In-Depth Nutrition Comparison
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Summary of differences between bran raw and fontina
- Bran raw has more manganese, vitamin B1, iron, fiber, selenium, phosphorus, and magnesium, while fontina has more vitamin B12 and calcium.
- Bran raw covers your daily need for manganese, 244% more than fontina.
- The amount of saturated fat in bran raw is lower.
- Fontina has a lower glycemic index. The glycemic index of fontina is 27, while the glycemic index of bran raw is 56.
These are the specific foods used in this comparison Oat bran, raw and Cheese, fontina.
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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.
| Contains more MagnesiumMagnesium | +1578.6% |
| Contains more PotassiumPotassium | +784.4% |
| Contains more IronIron | +2252.2% |
| Contains more CopperCopper | +1512% |
| Contains more PhosphorusPhosphorus | +112.1% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +40114.3% |
| Contains more SeleniumSelenium | +211.7% |
| Contains more CalciumCalcium | +848.3% |
| Contains more ZincZinc | +12.5% |
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.
| Contains more Vitamin EVitamin E | +274.1% |
| Contains more Vitamin B1Vitamin B1 | +5471.4% |
| Contains more Vitamin B3Vitamin B3 | +522.7% |
| Contains more Vitamin B5Vitamin B5 | +248.3% |
| Contains more Vitamin B6Vitamin B6 | +98.8% |
| Contains more Vitamin KVitamin K | +23.1% |
| Contains more FolateFolate | +766.7% |
| Contains more CholineCholine | +109.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +4172.3% |
| Contains more ProteinProtein | +48% |
| Contains more FatsFats | +343% |
| Contains more WaterWater | +478.9% |
| Contains more OtherOther | +30.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.1% |
| Contains more Poly. FatPolyunsaturated fat | +67.2% |
| Contains more Mono. FatMonounsaturated fat | +265.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 5.63mg | 0.014mg | 244% |
| Vitamin B1 | 1.17mg | 0.021mg | 96% |
| Saturated fat | 1.328g | 19.196g | 81% |
| Vitamin B12 | 0µg | 1.68µg | 70% |
| Iron | 5.41mg | 0.23mg | 65% |
| Fiber | 15.4g | 0g | 62% |
| Selenium | 45.2µg | 14.5µg | 56% |
| Phosphorus | 734mg | 346mg | 55% |
| Magnesium | 235mg | 14mg | 53% |
| Calcium | 58mg | 550mg | 49% |
| Copper | 0.403mg | 0.025mg | 42% |
| Cholesterol | 0mg | 116mg | 39% |
| Fats | 7.03g | 31.14g | 37% |
| Sodium | 4mg | 800mg | 35% |
| Vitamin A | 0µg | 261µg | 29% |
| Carbs | 66.22g | 1.55g | 22% |
| Vitamin B5 | 1.494mg | 0.429mg | 21% |
| Protein | 17.3g | 25.6g | 17% |
| Monounsaturated fat | 2.376g | 8.687g | 16% |
| Potassium | 566mg | 64mg | 15% |
| Folate | 52µg | 6µg | 12% |
| Polyunsaturated fat | 2.766g | 1.654g | 7% |
| Calories | 246kcal | 389kcal | 7% |
| Vitamin B6 | 0.165mg | 0.083mg | 6% |
| Vitamin E | 1.01mg | 0.27mg | 5% |
| Vitamin B3 | 0.934mg | 0.15mg | 5% |
| Zinc | 3.11mg | 3.5mg | 4% |
| Vitamin D | 0IU | 23IU | 3% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Choline | 32.2mg | 15.4mg | 3% |
| Vitamin B2 | 0.22mg | 0.204mg | 1% |
| Vitamin K | 3.2µg | 2.6µg | 1% |
| Net carbs | 50.82g | 1.55g | N/A |
| Sugar | 1.45g | 1.55g | N/A |
| Tryptophan | 0.335mg | 0.361mg | 0% |
| Threonine | 0.502mg | 0.935mg | 0% |
| Isoleucine | 0.668mg | 1.384mg | 0% |
| Leucine | 1.374mg | 2.664mg | 0% |
| Lysine | 0.76mg | 2.328mg | 0% |
| Methionine | 0.335mg | 0.706mg | 0% |
| Phenylalanine | 0.908mg | 1.497mg | 0% |
| Valine | 0.964mg | 1.926mg | 0% |
| Histidine | 0.41mg | 0.959mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
33%
Minerals Daily Need Coverage Score
195%
63%
Comparison summary
Which food is lower in glycemic index?
Fontina is lower in glycemic index (difference - 29)
Which food is lower in Cholesterol?
Bran raw is lower in Cholesterol (difference - 116mg)
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 796mg)
Which food is lower in Saturated fat?
Bran raw is lower in Saturated fat (difference - 17.868g)
Which food is cheaper?
Bran raw is cheaper (difference - $3.5)
Which food is richer in minerals?
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw is relatively richer in vitamins