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Bran raw vs. Ground beef — In-Depth Nutrition Comparison

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How are bran raw and ground beef different?

  • Bran raw is richer in manganese, vitamin B1, phosphorus, fiber, magnesium, selenium, iron, and copper, while ground beef is higher in vitamin B12.
  • Bran raw covers your daily need for manganese, 244% more than ground beef.
  • Bran raw has a higher glycemic index (56) than ground beef (0).

Oat bran, raw and Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked types were used in this article.

Infographic

Bran raw vs Ground beef 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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Contains more MagnesiumMagnesium +1282.4%
Contains more CalciumCalcium +75.8%
Contains more PotassiumPotassium +134.9%
Contains more IronIron +138.3%
Contains more CopperCopper +410.1%
Contains more PhosphorusPhosphorus +342.2%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +62455.6%
Contains more SeleniumSelenium +136.6%
Contains more ZincZinc +87.8%

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 0% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Contains more Vitamin EVitamin E +741.7%
Contains more Vitamin B1Vitamin B1 +2194.1%
Contains more Vitamin B2Vitamin B2 +28.7%
Contains more Vitamin B5Vitamin B5 +191.8%
Contains more FolateFolate +642.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +331%
Contains more Vitamin B6Vitamin B6 +88.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +127.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~2.9µg

All nutrients comparison - raw data values

Nutrient Bran raw Ground beef DV% diff.
Manganese 5.63mg 0.009mg 244%
Vitamin B12 0µg 2.49µg 104%
Vitamin B1 1.17mg 0.051mg 93%
Phosphorus 734mg 166mg 81%
Fiber 15.4g 0g 62%
Magnesium 235mg 17mg 52%
Selenium 45.2µg 19.1µg 47%
Iron 5.41mg 2.27mg 39%
Copper 0.403mg 0.079mg 36%
Cholesterol 0mg 88mg 29%
Zinc 3.11mg 5.84mg 25%
Saturated fat 1.328g 6.073g 22%
Carbs 66.22g 0g 22%
Vitamin B5 1.494mg 0.512mg 20%
Vitamin B3 0.934mg 4.026mg 19%
Polyunsaturated fat 2.766g 0.408g 16%
Fats 7.03g 15.37g 13%
Protein 17.3g 23.87g 13%
Monounsaturated fat 2.376g 7.322g 12%
Folate 52µg 7µg 11%
Vitamin B6 0.165mg 0.311mg 11%
Potassium 566mg 241mg 10%
Choline 32.2mg 73.2mg 7%
Vitamin E 1.01mg 0.12mg 6%
Vitamin B2 0.22mg 0.171mg 4%
Calcium 58mg 33mg 3%
Sodium 4mg 73mg 3%
Calories 246kcal 241kcal 0%
Net carbs 50.82g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 1.45g 0g N/A
Vitamin A 0µg 3µg 0%
Vitamin K 3.2µg 2.9µg 0%
Trans fat 1.173g N/A
Tryptophan 0.335mg 0.121mg 0%
Threonine 0.502mg 0.923mg 0%
Isoleucine 0.668mg 1.055mg 0%
Leucine 1.374mg 1.861mg 0%
Lysine 0.76mg 1.976mg 0%
Methionine 0.335mg 0.614mg 0%
Phenylalanine 0.908mg 0.931mg 0%
Valine 0.964mg 1.172mg 0%
Histidine 0.41mg 0.775mg 0%
Omega-6 - Gamma-linoleic acid 0.008g N/A

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
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +21.3%
Contains more ProteinProtein +38%
Contains more FatsFats +118.6%
Contains more WaterWater +791.1%

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
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
Contains less Sat. FatSaturated fat -78.1%
Contains more Poly. FatPolyunsaturated fat +577.9%
Contains more Mono. FatMonounsaturated fat +208.2%

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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.