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Bran raw vs. French fries — In-Depth Nutrition Comparison

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Differences between bran raw and french fries

  • French fries contain less manganese, phosphorus, vitamin B1, selenium, iron, magnesium, fiber, copper, zinc, and vitamin B5 than bran raw.
  • Bran raw's daily need coverage for manganese is 234% higher.
  • French fries contain 50 times less selenium than bran raw. Bran raw contains 45.2µg of selenium, while french fries contain 0.9µg.
  • Bran raw has a lower glycemic index. The glycemic index of bran raw is 56, while the glycemic index of french fries is 70.

The food types used in this comparison are Oat bran, raw and Fast foods, potato, french fried in vegetable oil.

Infographic

Bran raw vs French fries infographic
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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.
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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more MagnesiumMagnesium +571.4%
Contains more CalciumCalcium +222.2%
Contains more IronIron +567.9%
Contains more CopperCopper +225%
Contains more ZincZinc +522%
Contains more PhosphorusPhosphorus +487.2%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +2179.4%
Contains more SeleniumSelenium +4922.2%
~equal in Potassium ~579mg

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin B1Vitamin B1 +588.2%
Contains more Vitamin B2Vitamin B2 +464.1%
Contains more Vitamin B5Vitamin B5 +157.6%
Contains more FolateFolate +73.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +65.3%
Contains more Vitamin B3Vitamin B3 +221.6%
Contains more Vitamin B6Vitamin B6 +125.5%
Contains more Vitamin KVitamin K +250%
Contains more CholineCholine +14.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more ProteinProtein +404.4%
Contains more CarbsCarbs +59.8%
Contains more OtherOther +56.8%
Contains more FatsFats +109.5%
Contains more WaterWater +488.5%

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
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains less Sat. FatSaturated fat -43.2%
Contains more Mono. FatMonounsaturated fat +151.2%
Contains more Poly. FatPolyunsaturated fat +95.2%

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 French fries
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran raw French fries DV% diff.
Manganese 5.63mg 0.247mg 234%
Phosphorus 734mg 125mg 87%
Vitamin B1 1.17mg 0.17mg 83%
Selenium 45.2µg 0.9µg 81%
Iron 5.41mg 0.81mg 58%
Magnesium 235mg 35mg 48%
Fiber 15.4g 3.8g 46%
Copper 0.403mg 0.124mg 31%
Protein 17.3g 3.43g 28%
Zinc 3.11mg 0.5mg 24%
Vitamin B5 1.494mg 0.58mg 18%
Polyunsaturated fat 2.766g 5.398g 18%
Vitamin B6 0.165mg 0.372mg 16%
Vitamin B2 0.22mg 0.039mg 14%
Vitamin B3 0.934mg 3.004mg 13%
Fats 7.03g 14.73g 12%
Monounsaturated fat 2.376g 5.969g 9%
Sodium 4mg 210mg 9%
Carbs 66.22g 41.44g 8%
Vitamin K 3.2µg 11.2µg 7%
Folate 52µg 30µg 6%
Saturated fat 1.328g 2.336g 5%
Vitamin C 0mg 4.7mg 5%
Calcium 58mg 18mg 4%
Vitamin E 1.01mg 1.67mg 4%
Calories 246kcal 312kcal 3%
Choline 32.2mg 36.8mg 1%
Net carbs 50.82g 37.64g N/A
Potassium 566mg 579mg 0%
Sugar 1.45g 0.3g N/A
Trans fat 0.06g N/A
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 0%
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw French fries
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
27%
French fries
Minerals Daily Need Coverage Score
195%
Bran raw
28%
French fries

Comparison summary

Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 1.15g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 206mg)
Which food is lower in Saturated fat?
Bran raw
Bran raw is lower in Saturated fat (difference - 1.008g)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.