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  6. Bran raw vs. Grapefruit

Bran raw vs. Grapefruit — In-Depth Nutrition Comparison

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A recap on the differences between bran raw and grapefruit

  • Bran raw has more manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, copper, and zinc; however, grapefruit is higher in vitamin C.
  • Bran raw covers your daily manganese needs 244% more than grapefruit.
  • Grapefruit contains 452 times less selenium than bran raw. Bran raw contains 45.2µg of selenium, while grapefruit contains 0.1µg.
  • The glycemic index of bran raw is higher.

Food varieties used in this article are Oat bran, raw and Grapefruit, raw, pink, and red, all areas.

Infographic

Bran raw vs Grapefruit 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 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
Contains more MagnesiumMagnesium +2511.1%
Contains more CalciumCalcium +163.6%
Contains more PotassiumPotassium +319.3%
Contains more IronIron +6662.5%
Contains more CopperCopper +1159.4%
Contains more ZincZinc +4342.9%
Contains more PhosphorusPhosphorus +3977.8%
Contains more ManganeseManganese +25490.9%
Contains more SeleniumSelenium +45100%
Contains less SodiumSodium -100%

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 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
Contains more Vitamin EVitamin E +676.9%
Contains more Vitamin B1Vitamin B1 +2620.9%
Contains more Vitamin B2Vitamin B2 +609.7%
Contains more Vitamin B3Vitamin B3 +357.8%
Contains more Vitamin B5Vitamin B5 +470.2%
Contains more Vitamin B6Vitamin B6 +211.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +300%
Contains more CholineCholine +318.2%
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 Grapefruit DV% diff.
Manganese 5.63mg 0.022mg 244%
Phosphorus 734mg 18mg 102%
Vitamin B1 1.17mg 0.043mg 94%
Selenium 45.2µg 0.1µg 82%
Iron 5.41mg 0.08mg 67%
Fiber 15.4g 1.6g 55%
Magnesium 235mg 9mg 54%
Copper 0.403mg 0.032mg 41%
Vitamin C 0mg 31.2mg 35%
Protein 17.3g 0.77g 33%
Zinc 3.11mg 0.07mg 28%
Vitamin B5 1.494mg 0.262mg 25%
Carbs 66.22g 10.66g 19%
Polyunsaturated fat 2.766g 0.036g 18%
Vitamin B2 0.22mg 0.031mg 15%
Potassium 566mg 135mg 13%
Fats 7.03g 0.14g 11%
Folate 52µg 13µg 10%
Calories 246kcal 42kcal 10%
Vitamin B6 0.165mg 0.053mg 9%
Vitamin E 1.01mg 0.13mg 6%
Saturated fat 1.328g 0.021g 6%
Vitamin A 0µg 58µg 6%
Monounsaturated fat 2.376g 0.02g 6%
Vitamin B3 0.934mg 0.204mg 5%
Calcium 58mg 22mg 4%
Choline 32.2mg 7.7mg 4%
Vitamin K 3.2µg 0µg 3%
Fructose 1.77g 2%
Net carbs 50.82g 9.06g N/A
Sugar 1.45g 6.89g N/A
Sodium 4mg 0mg 0%
Tryptophan 0.335mg 0.008mg 0%
Threonine 0.502mg 0.013mg 0%
Isoleucine 0.668mg 0.008mg 0%
Leucine 1.374mg 0.015mg 0%
Lysine 0.76mg 0.019mg 0%
Methionine 0.335mg 0.007mg 0%
Phenylalanine 0.908mg 0.013mg 0%
Valine 0.964mg 0.015mg 0%
Histidine 0.41mg 0.008mg 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
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Contains more ProteinProtein +2146.8%
Contains more FatsFats +4921.4%
Contains more CarbsCarbs +521.2%
Contains more OtherOther +683.8%
Contains more WaterWater +1244.4%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 g
Contains more Mono. FatMonounsaturated fat +11780%
Contains more Poly. FatPolyunsaturated fat +7583.3%
Contains less Sat. FatSaturated fat -98.4%

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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.