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  6. Bran raw vs. Grape

Bran raw vs. Grape — In-Depth Nutrition Comparison

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The main differences between Bran raw and Grape

  • Grape contains less Manganese, Phosphorus, Vitamin B1, Selenium, Iron, Fiber, Magnesium, Copper, Vitamin B5, and Zinc than Bran raw.
  • Daily need coverage for Manganese from Bran raw is 214% higher.
  • Grape has 452 times less Selenium than Bran raw. Bran raw has 45.2µg of Selenium, while Grape has 0.1µg.

Food types used in this article are Oat bran, raw and Grapes, american type (slip skin), raw.

Infographic

Bran raw vs Grape 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.
Bran raw
Bran raw
9
:
1
Grape
Grape
Contains more Calcium +314.3%
Contains more Iron +1765.5%
Contains more Magnesium +4600%
Contains more Phosphorus +7240%
Contains more Potassium +196.3%
Contains more Zinc +7675%
Contains more Copper +907.5%
Contains more Manganese +684.1%
Contains more Selenium +45100%
Contains less Sodium -50%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Grape
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 4% 5% 17% 1% 2% 14% 94% 1%
Contains more Calcium +314.3%
Contains more Iron +1765.5%
Contains more Magnesium +4600%
Contains more Phosphorus +7240%
Contains more Potassium +196.3%
Contains more Zinc +7675%
Contains more Copper +907.5%
Contains more Manganese +684.1%
Contains more Selenium +45100%
Contains less Sodium -50%

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.
Bran raw
Bran raw
7
:
3
Grape
Grape
Contains more Vitamin E +431.6%
Contains more Vitamin B1 +1171.7%
Contains more Vitamin B2 +286%
Contains more Vitamin B3 +211.3%
Contains more Vitamin B5 +6125%
Contains more Vitamin B6 +50%
Contains more Folate +1200%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +356.3%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Grape
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
Contains more Vitamin E +431.6%
Contains more Vitamin B1 +1171.7%
Contains more Vitamin B2 +286%
Contains more Vitamin B3 +211.3%
Contains more Vitamin B5 +6125%
Contains more Vitamin B6 +50%
Contains more Folate +1200%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +356.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
4
:
1
Grape
Grape
Contains more Protein +2646%
Contains more Fats +1908.6%
Contains more Carbs +286.1%
Contains more Other +408.8%
Contains more Water +1141.2%
Bran raw
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
Grape
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more Protein +2646%
Contains more Fats +1908.6%
Contains more Carbs +286.1%
Contains more Other +408.8%
Contains more Water +1141.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Grape
Grape
Contains more Monounsaturated Fat +16871.4%
Contains more Polyunsaturated fat +2611.8%
Contains less Saturated Fat -91.4%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Grape
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
Contains more Monounsaturated Fat +16871.4%
Contains more Polyunsaturated fat +2611.8%
Contains less Saturated Fat -91.4%

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 Grape
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran raw Grape Opinion
Net carbs 50.82g 16.25g Bran raw
Protein 17.3g 0.63g Bran raw
Fats 7.03g 0.35g Bran raw
Carbs 66.22g 17.15g Bran raw
Calories 246kcal 67kcal Bran raw
Sugar 1.45g 16.25g Bran raw
Fiber 15.4g 0.9g Bran raw
Calcium 58mg 14mg Bran raw
Iron 5.41mg 0.29mg Bran raw
Magnesium 235mg 5mg Bran raw
Phosphorus 734mg 10mg Bran raw
Potassium 566mg 191mg Bran raw
Sodium 4mg 2mg Grape
Zinc 3.11mg 0.04mg Bran raw
Copper 0.403mg 0.04mg Bran raw
Manganese 5.63mg 0.718mg Bran raw
Selenium 45.2µg 0.1µg Bran raw
Vitamin A 0IU 100IU Grape
Vitamin A RAE 0µg 5µg Grape
Vitamin E 1.01mg 0.19mg Bran raw
Vitamin C 0mg 4mg Grape
Vitamin B1 1.17mg 0.092mg Bran raw
Vitamin B2 0.22mg 0.057mg Bran raw
Vitamin B3 0.934mg 0.3mg Bran raw
Vitamin B5 1.494mg 0.024mg Bran raw
Vitamin B6 0.165mg 0.11mg Bran raw
Folate 52µg 4µg Bran raw
Vitamin K 3.2µg 14.6µg Grape
Tryptophan 0.335mg 0.003mg Bran raw
Threonine 0.502mg 0.017mg Bran raw
Isoleucine 0.668mg 0.005mg Bran raw
Leucine 1.374mg 0.013mg Bran raw
Lysine 0.76mg 0.014mg Bran raw
Methionine 0.335mg 0.021mg Bran raw
Phenylalanine 0.908mg 0.013mg Bran raw
Valine 0.964mg 0.017mg Bran raw
Histidine 0.41mg 0.023mg Bran raw
Saturated Fat 1.328g 0.114g Grape
Monounsaturated Fat 2.376g 0.014g Bran raw
Polyunsaturated fat 2.766g 0.102g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Grape
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
46%
Bran raw
11%
Grape
Minerals Daily Need Coverage Score
195%
Bran raw
15%
Grape

Comparison summary

Which food contains less Sodium?
Grape
Grape contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Grape
Grape is lower in Saturated Fat (difference - 1.214g)
Which food is lower in glycemic index?
Grape
Grape is lower in glycemic index (difference - 7)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 14.8g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.