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  6. Bran raw vs. Fruit salad

Bran raw vs. Fruit salad — In-Depth Nutrition Comparison

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What are the main differences between bran raw and fruit salad?

  • Fruit salad has less manganese, phosphorus, vitamin B1, iron, fiber, magnesium, copper, vitamin B5, zinc, and vitamin B2 than bran raw.
  • Bran raw's daily need coverage for manganese is 238% higher.
  • Bran raw has 106 times more vitamin B1 than fruit salad. Bran raw has 1.17mg of vitamin B1, while fruit salad has 0.011mg.

We used Oat bran, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids types in this comparison.

Infographic

Bran raw vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +2837.5%
Contains more CalciumCalcium +427.3%
Contains more PotassiumPotassium +387.9%
Contains more IronIron +2064%
Contains more CopperCopper +706%
Contains more ZincZinc +2121.4%
Contains more PhosphorusPhosphorus +5142.9%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +3628.5%
Contains more SeleniumSelenium +∞%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +10536.4%
Contains more Vitamin B2Vitamin B2 +1471.4%
Contains more Vitamin B3Vitamin B3 +162.4%
Contains more Vitamin B5Vitamin B5 +2718.9%
Contains more Vitamin B6Vitamin B6 +511.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1633.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Fruit salad DV% diff.
Manganese 5.63mg 0.151mg 238%
Phosphorus 734mg 14mg 103%
Vitamin B1 1.17mg 0.011mg 97%
Selenium 45.2µg 82%
Iron 5.41mg 0.25mg 65%
Fiber 15.4g 1g 58%
Magnesium 235mg 8mg 54%
Copper 0.403mg 0.05mg 39%
Protein 17.3g 0.51g 34%
Vitamin B5 1.494mg 0.053mg 29%
Zinc 3.11mg 0.14mg 27%
Carbs 66.22g 13.05g 18%
Polyunsaturated fat 2.766g 0.011g 18%
Vitamin B2 0.22mg 0.014mg 16%
Potassium 566mg 116mg 13%
Folate 52µg 3µg 12%
Vitamin B6 0.165mg 0.027mg 11%
Fats 7.03g 0.03g 11%
Calories 246kcal 50kcal 10%
Vitamin E 1.01mg 7%
Choline 32.2mg 6%
Saturated fat 1.328g 0.004g 6%
Monounsaturated fat 2.376g 0.005g 6%
Calcium 58mg 11mg 5%
Vitamin B3 0.934mg 0.356mg 4%
Vitamin C 0mg 3.3mg 4%
Vitamin K 3.2µg 3%
Vitamin A 0µg 30µg 3%
Net carbs 50.82g 12.05g N/A
Sugar 1.45g N/A
Sodium 4mg 5mg 0%
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%

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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +3292.2%
Contains more FatsFats +23333.3%
Contains more CarbsCarbs +407.4%
Contains more OtherOther +1015.4%
Contains more WaterWater +1215.3%

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +47420%
Contains more Poly. FatPolyunsaturated fat +25045.5%
Contains less Sat. FatSaturated fat -99.7%

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.