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Bran raw vs. Ham — In-Depth Nutrition Comparison

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What are the differences between Bran raw and Ham?

  • Bran raw is higher in Manganese, Phosphorus, Fiber, Magnesium, Iron, Selenium, Copper, and Vitamin B1, yet Ham is higher in Vitamin B12.
  • Bran raw's daily need coverage for Manganese is 242% more.
  • The amount of Sodium in Bran raw is lower.

We used Oat bran, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.

Infographic

Bran raw vs Ham 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.
:
0
Ham
Contains more Calcium +625%
Contains more Iron +265.5%
Contains more Magnesium +1578.6%
Contains more Phosphorus +274.5%
Contains more Potassium +97.2%
Contains less Sodium -99.7%
Contains more Copper +410.1%
Contains more Manganese +10325.9%
Contains more Selenium +131.8%
Equal in Zinc - 2.88
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +625%
Contains more Iron +265.5%
Contains more Magnesium +1578.6%
Contains more Phosphorus +274.5%
Contains more Potassium +97.2%
Contains less Sodium -99.7%
Contains more Copper +410.1%
Contains more Manganese +10325.9%
Contains more Selenium +131.8%
Equal in Zinc - 2.88

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.
:
5
Ham
Contains more Vitamin E +304%
Contains more Vitamin B1 +55.2%
Contains more Vitamin B5 +270.7%
Contains more Folate +1633.3%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +330.7%
Contains more Vitamin B6 +142.4%
Contains more Vitamin B12 +∞%
Contains more Choline +164.3%
Equal in Vitamin B2 - 0.202
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 18% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 47% 0%
Contains more Vitamin E +304%
Contains more Vitamin B1 +55.2%
Contains more Vitamin B5 +270.7%
Contains more Folate +1633.3%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +330.7%
Contains more Vitamin B6 +142.4%
Contains more Vitamin B12 +∞%
Contains more Choline +164.3%
Equal in Vitamin B2 - 0.202

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Ham
Contains more Fats +27.1%
Contains more Carbs +4314.7%
Contains more Protein +21%
Contains more Water +933.1%
Contains more Other +50.7%
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
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more Fats +27.1%
Contains more Carbs +4314.7%
Contains more Protein +21%
Contains more Water +933.1%
Contains more Other +50.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Ham
Contains less Saturated Fat -26.6%
Contains more Polyunsaturated fat +412.2%
Contains more Monounsaturated Fat +10.3%
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -26.6%
Contains more Polyunsaturated fat +412.2%
Contains more Monounsaturated Fat +10.3%

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

All nutrients comparison - raw data values

Nutrient Bran raw Ham Opinion
Net carbs 50.82g 1.5g Bran raw
Protein 17.3g 20.93g Ham
Fats 7.03g 5.53g Bran raw
Carbs 66.22g 1.5g Bran raw
Calories 246kcal 145kcal Bran raw
Sugar 1.45g 0g Ham
Fiber 15.4g 0g Bran raw
Calcium 58mg 8mg Bran raw
Iron 5.41mg 1.48mg Bran raw
Magnesium 235mg 14mg Bran raw
Phosphorus 734mg 196mg Bran raw
Potassium 566mg 287mg Bran raw
Sodium 4mg 1203mg Bran raw
Zinc 3.11mg 2.88mg Bran raw
Copper 0.403mg 0.079mg Bran raw
Manganese 5.63mg 0.054mg Bran raw
Selenium 45.2µg 19.5µg Bran raw
Vitamin E 1.01mg 0.25mg Bran raw
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin B1 1.17mg 0.754mg Bran raw
Vitamin B2 0.22mg 0.202mg Bran raw
Vitamin B3 0.934mg 4.023mg Ham
Vitamin B5 1.494mg 0.403mg Bran raw
Vitamin B6 0.165mg 0.4mg Ham
Folate 52µg 3µg Bran raw
Vitamin B12 0µg 0.65µg Ham
Choline 32.2mg 85.1mg Ham
Vitamin K 3.2µg 0µg Bran raw
Tryptophan 0.335mg 0.251mg Bran raw
Threonine 0.502mg 0.931mg Ham
Isoleucine 0.668mg 0.918mg Ham
Leucine 1.374mg 1.661mg Ham
Lysine 0.76mg 1.775mg Ham
Methionine 0.335mg 0.553mg Ham
Phenylalanine 0.908mg 0.904mg Bran raw
Valine 0.964mg 0.908mg Bran raw
Histidine 0.41mg 0.75mg Ham
Cholesterol 0mg 53mg Bran raw
Saturated Fat 1.328g 1.81g Bran raw
Monounsaturated Fat 2.376g 2.62g Ham
Polyunsaturated fat 2.766g 0.54g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Ham
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
44%
Bran raw
45%
Ham
Minerals Daily Need Coverage Score
195%
Bran raw
55%
Ham

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 56)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 1199mg)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 0.482g)
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?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.