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  6. Bran raw vs. Gooseberry

Bran raw vs. Gooseberry — In-Depth Nutrition Comparison

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Significant differences between bran raw and gooseberries

  • Bran raw has more manganese, phosphorus, vitamin B1, selenium, iron, magnesium, fiber, copper, and zinc; however, gooseberries are richer in vitamin C.
  • Bran raw covers your daily manganese needs 239% more than gooseberries.
  • Gooseberries have 75 times less selenium than bran raw. Bran raw has 45.2µg of selenium, while gooseberries have 0.6µg.
  • Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of gooseberries is 15.

Specific food types used in this comparison are Oat bran, raw and Gooseberries, raw.

Infographic

Bran raw vs Gooseberry 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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +2250%
Contains more CalciumCalcium +132%
Contains more PotassiumPotassium +185.9%
Contains more IronIron +1645.2%
Contains more CopperCopper +475.7%
Contains more ZincZinc +2491.7%
Contains more PhosphorusPhosphorus +2618.5%
Contains more ManganeseManganese +3809.7%
Contains more SeleniumSelenium +7433.3%
Contains less SodiumSodium -75%

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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin EVitamin E +173%
Contains more Vitamin B1Vitamin B1 +2825%
Contains more Vitamin B2Vitamin B2 +633.3%
Contains more Vitamin B3Vitamin B3 +211.3%
Contains more Vitamin B5Vitamin B5 +422.4%
Contains more Vitamin B6Vitamin B6 +106.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +766.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Gooseberry DV% diff.
Manganese 5.63mg 0.144mg 239%
Phosphorus 734mg 27mg 101%
Vitamin B1 1.17mg 0.04mg 94%
Selenium 45.2µg 0.6µg 81%
Iron 5.41mg 0.31mg 64%
Magnesium 235mg 10mg 54%
Fiber 15.4g 4.3g 44%
Copper 0.403mg 0.07mg 37%
Protein 17.3g 0.88g 33%
Vitamin C 0mg 27.7mg 31%
Zinc 3.11mg 0.12mg 27%
Vitamin B5 1.494mg 0.286mg 24%
Carbs 66.22g 10.18g 19%
Polyunsaturated fat 2.766g 0.317g 16%
Vitamin B2 0.22mg 0.03mg 15%
Folate 52µg 6µg 12%
Potassium 566mg 198mg 11%
Calories 246kcal 44kcal 10%
Fats 7.03g 0.58g 10%
Vitamin B6 0.165mg 0.08mg 7%
Monounsaturated fat 2.376g 0.051g 6%
Saturated fat 1.328g 0.038g 6%
Choline 32.2mg 6%
Vitamin E 1.01mg 0.37mg 4%
Vitamin B3 0.934mg 0.3mg 4%
Calcium 58mg 25mg 3%
Vitamin K 3.2µg 3%
Vitamin A 0µg 15µg 2%
Net carbs 50.82g 5.88g N/A
Sugar 1.45g N/A
Sodium 4mg 1mg 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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +1865.9%
Contains more FatsFats +1112.1%
Contains more CarbsCarbs +550.5%
Contains more OtherOther +491.8%
Contains more WaterWater +1241.5%

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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains more Mono. FatMonounsaturated fat +4558.8%
Contains more Poly. FatPolyunsaturated fat +772.6%
Contains less Sat. FatSaturated fat -97.1%

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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.