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  6. Bran raw vs. French toast

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

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Important differences between bran raw and french toast

  • French toast has less manganese, phosphorus, vitamin B1, magnesium, iron, selenium, copper, and zinc.
  • Bran raw's daily need coverage for manganese is 237% more.
  • Bran raw has 14 times more magnesium than french toast. Bran raw has 235mg of magnesium, while french toast has 17mg.
  • Bran raw is lower in sodium.
  • French toast has a higher glycemic index than bran raw.

The food varieties used in the comparison are Oat bran, raw and French toast, prepared from recipe, made with low fat (2%) milk.

Infographic

Bran raw vs French toast 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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
Contains more MagnesiumMagnesium +1282.4%
Contains more PotassiumPotassium +322.4%
Contains more IronIron +224%
Contains more CopperCopper +594.8%
Contains more ZincZinc +364.2%
Contains more PhosphorusPhosphorus +527.4%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +2894.7%
Contains more SeleniumSelenium +124.9%
Contains more CalciumCalcium +72.4%

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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +473.5%
Contains more Vitamin B5Vitamin B5 +172.1%
Contains more Vitamin B6Vitamin B6 +123%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +20.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +45.9%
Contains more Vitamin B3Vitamin B3 +74.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Bran raw French toast DV% diff.
Manganese 5.63mg 0.188mg 237%
Phosphorus 734mg 117mg 88%
Vitamin B1 1.17mg 0.204mg 81%
Fiber 15.4g 62%
Magnesium 235mg 17mg 52%
Iron 5.41mg 1.67mg 47%
Selenium 45.2µg 20.1µg 46%
Cholesterol 0mg 116mg 39%
Copper 0.403mg 0.058mg 38%
Zinc 3.11mg 0.67mg 22%
Sodium 4mg 479mg 21%
Protein 17.3g 7.7g 19%
Vitamin B5 1.494mg 0.549mg 19%
Vitamin A 0µg 124µg 14%
Carbs 66.22g 25g 14%
Potassium 566mg 134mg 13%
Vitamin B12 0µg 0.31µg 13%
Vitamin B2 0.22mg 0.321mg 8%
Vitamin E 1.01mg 7%
Vitamin B6 0.165mg 0.074mg 7%
Choline 32.2mg 6%
Saturated fat 1.328g 2.723g 6%
Fats 7.03g 10.8g 6%
Monounsaturated fat 2.376g 4.524g 5%
Calcium 58mg 100mg 4%
Vitamin B3 0.934mg 1.628mg 4%
Vitamin K 3.2µg 3%
Folate 52µg 43µg 2%
Polyunsaturated fat 2.766g 2.594g 1%
Calories 246kcal 229kcal 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 50.82g 25g N/A
Sugar 1.45g N/A
Tryptophan 0.335mg 0.094mg 0%
Threonine 0.502mg 0.305mg 0%
Isoleucine 0.668mg 0.375mg 0%
Leucine 1.374mg 0.621mg 0%
Lysine 0.76mg 0.413mg 0%
Methionine 0.335mg 0.188mg 0%
Phenylalanine 0.908mg 0.389mg 0%
Valine 0.964mg 0.419mg 0%
Histidine 0.41mg 0.179mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 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
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Contains more ProteinProtein +124.7%
Contains more CarbsCarbs +164.9%
Contains more OtherOther +61.1%
Contains more FatsFats +53.6%
Contains more WaterWater +735.1%

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
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 g
Contains less Sat. FatSaturated fat -51.2%
Contains more Mono. FatMonounsaturated fat +90.4%
~equal in Polyunsaturated fat ~2.594g

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 toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.