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  6. Bran raw vs. Groat

Bran raw vs. Groat — In-Depth Nutrition Comparison

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Differences between bran raw and groat

  • Bran raw has more manganese, vitamin B1, selenium, phosphorus, iron, fiber, and zinc, while groat has more copper, vitamin B3, and vitamin B2.
  • Bran raw's daily need coverage for manganese is 188% higher.
  • Groat contains 12 times less vitamin B1 than bran raw. Bran raw contains 1.17mg of vitamin B1, while groat contains 0.101mg.

The food types used in this comparison are Oat bran, raw and Buckwheat.

Infographic

Bran raw vs Groat 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%
Groat
Groat
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more CalciumCalcium +222.2%
Contains more PotassiumPotassium +23%
Contains more IronIron +145.9%
Contains more ZincZinc +29.6%
Contains more PhosphorusPhosphorus +111.5%
Contains more ManganeseManganese +333.1%
Contains more SeleniumSelenium +444.6%
Contains more CopperCopper +173%
Contains less SodiumSodium -75%
~equal in Magnesium ~231mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Groat
Groat
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1058.4%
Contains more Vitamin B5Vitamin B5 +21.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +73.3%
Contains more Vitamin B2Vitamin B2 +93.2%
Contains more Vitamin B3Vitamin B3 +651.6%
Contains more Vitamin B6Vitamin B6 +27.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Groat DV% diff.
Manganese 5.63mg 1.3mg 188%
Vitamin B1 1.17mg 0.101mg 89%
Copper 0.403mg 1.1mg 77%
Selenium 45.2µg 8.3µg 67%
Phosphorus 734mg 347mg 55%
Iron 5.41mg 2.2mg 40%
Vitamin B3 0.934mg 7.02mg 38%
Fiber 15.4g 10g 22%
Vitamin B2 0.22mg 0.425mg 16%
Polyunsaturated fat 2.766g 1.039g 12%
Protein 17.3g 13.25g 8%
Vitamin E 1.01mg 7%
Fats 7.03g 3.4g 6%
Zinc 3.11mg 2.4mg 6%
Folate 52µg 30µg 6%
Choline 32.2mg 6%
Calories 246kcal 343kcal 5%
Vitamin B5 1.494mg 1.233mg 5%
Calcium 58mg 18mg 4%
Potassium 566mg 460mg 3%
Vitamin B6 0.165mg 0.21mg 3%
Vitamin K 3.2µg 3%
Saturated fat 1.328g 0.741g 3%
Monounsaturated fat 2.376g 1.04g 3%
Carbs 66.22g 71.5g 2%
Magnesium 235mg 231mg 1%
Protein per 100 calories 7g 3.9g N/A
Calories per 10 g protein 142kcal 259kcal N/A
Weight per 100 calories 41g 29g N/A
Unsaturated / Saturated Fat ratio 3.9 2.8 N/A
Net carbs 50.82g 61.5g N/A
Sugar 1.45g N/A
Sodium 4mg 1mg 0%
Tryptophan 0.335mg 0.192mg 0%
Threonine 0.502mg 0.506mg 0%
Isoleucine 0.668mg 0.498mg 0%
Leucine 1.374mg 0.832mg 0%
Lysine 0.76mg 0.672mg 0%
Methionine 0.335mg 0.172mg 0%
Phenylalanine 0.908mg 0.52mg 0%
Valine 0.964mg 0.678mg 0%
Histidine 0.41mg 0.309mg 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
Groat
Groat
2
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more ProteinProtein +30.6%
Contains more FatsFats +106.8%
Contains more OtherOther +38.1%
Contains more WaterWater +48.9%
~equal in Carbs ~71.5g

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
Groat
Groat
1
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains more Mono. FatMonounsaturated fat +128.5%
Contains more Poly. FatPolyunsaturated fat +166.2%
Contains less Sat. FatSaturated fat -44.2%

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.