Bran raw vs. Garlic — In-Depth Nutrition Comparison
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How are bran raw and garlic different?
- Bran raw is richer in manganese, phosphorus, vitamin B1, selenium, fiber, magnesium, iron, and vitamin B5, while garlic is higher in vitamin B6 and vitamin C.
- Bran raw covers your daily need for manganese, 172% more than garlic.
- Bran raw contains 9 times more magnesium than garlic. Bran raw contains 235mg of magnesium, while garlic contains 25mg.
- Bran raw has a higher glycemic index (56) than garlic (30).
Oat bran, raw and Garlic, raw types were used in this article.
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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 | +840% |
| Contains more PotassiumPotassium | +41.1% |
| Contains more IronIron | +218.2% |
| Contains more CopperCopper | +34.8% |
| Contains more ZincZinc | +168.1% |
| Contains more PhosphorusPhosphorus | +379.7% |
| Contains less SodiumSodium | -76.5% |
| Contains more ManganeseManganese | +236.7% |
| Contains more SeleniumSelenium | +218.3% |
| Contains more CalciumCalcium | +212.1% |
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 | +1162.5% |
| Contains more Vitamin B1Vitamin B1 | +485% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B3Vitamin B3 | +33.4% |
| Contains more Vitamin B5Vitamin B5 | +150.7% |
| Contains more Vitamin KVitamin K | +88.2% |
| Contains more FolateFolate | +1633.3% |
| Contains more CholineCholine | +38.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +648.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +172% |
| Contains more FatsFats | +1306% |
| Contains more CarbsCarbs | +100.3% |
| Contains more OtherOther | +93.3% |
| Contains more WaterWater | +794.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +21500% |
| Contains more Poly. FatPolyunsaturated fat | +1010.8% |
| Contains less Sat. FatSaturated fat | -93.3% |
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 Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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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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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 5.63mg | 1.672mg | 172% |
| Phosphorus | 734mg | 153mg | 83% |
| Vitamin B6 | 0.165mg | 1.235mg | 82% |
| Vitamin B1 | 1.17mg | 0.2mg | 81% |
| Selenium | 45.2µg | 14.2µg | 56% |
| Fiber | 15.4g | 2.1g | 53% |
| Magnesium | 235mg | 25mg | 50% |
| Iron | 5.41mg | 1.7mg | 46% |
| Vitamin C | 0mg | 31.2mg | 35% |
| Protein | 17.3g | 6.36g | 22% |
| Zinc | 3.11mg | 1.16mg | 18% |
| Vitamin B5 | 1.494mg | 0.596mg | 18% |
| Polyunsaturated fat | 2.766g | 0.249g | 17% |
| Copper | 0.403mg | 0.299mg | 12% |
| Folate | 52µg | 3µg | 12% |
| Calcium | 58mg | 181mg | 12% |
| Carbs | 66.22g | 33.06g | 11% |
| Fats | 7.03g | 0.5g | 10% |
| Vitamin B2 | 0.22mg | 0.11mg | 8% |
| Saturated fat | 1.328g | 0.089g | 6% |
| Vitamin E | 1.01mg | 0.08mg | 6% |
| Monounsaturated fat | 2.376g | 0.011g | 6% |
| Calories | 246kcal | 149kcal | 5% |
| Potassium | 566mg | 401mg | 5% |
| Choline | 32.2mg | 23.2mg | 2% |
| Vitamin B3 | 0.934mg | 0.7mg | 1% |
| Vitamin K | 3.2µg | 1.7µg | 1% |
| Sodium | 4mg | 17mg | 1% |
| Net carbs | 50.82g | 30.96g | N/A |
| Sugar | 1.45g | 1g | N/A |
| Tryptophan | 0.335mg | 0.066mg | 0% |
| Threonine | 0.502mg | 0.157mg | 0% |
| Isoleucine | 0.668mg | 0.217mg | 0% |
| Leucine | 1.374mg | 0.308mg | 0% |
| Lysine | 0.76mg | 0.273mg | 0% |
| Methionine | 0.335mg | 0.076mg | 0% |
| Phenylalanine | 0.908mg | 0.183mg | 0% |
| Valine | 0.964mg | 0.291mg | 0% |
| Histidine | 0.41mg | 0.113mg | 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%
41%
Minerals Daily Need Coverage Score
195%
67%
Comparison summary
Which food is lower in Sugar?
Garlic is lower in Sugar (difference - 0.45g)
Which food is lower in Saturated fat?
Garlic is lower in Saturated fat (difference - 1.239g)
Which food is lower in glycemic index?
Garlic is lower in glycemic index (difference - 26)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 13mg)
Which food is cheaper?
Bran raw is cheaper (difference - $0.6)
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
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)