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.
- The glycemic index of ham is lower.
We used Oat bran, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.
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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.
| Contains more MagnesiumMagnesium | +1578.6% |
| Contains more CalciumCalcium | +625% |
| Contains more PotassiumPotassium | +97.2% |
| Contains more IronIron | +265.5% |
| Contains more CopperCopper | +410.1% |
| Contains more PhosphorusPhosphorus | +274.5% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +10325.9% |
| Contains more SeleniumSelenium | +131.8% |
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.
| Contains more Vitamin EVitamin E | +304% |
| Contains more Vitamin B1Vitamin B1 | +55.2% |
| Contains more Vitamin B5Vitamin B5 | +270.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1633.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +330.7% |
| Contains more Vitamin B6Vitamin B6 | +142.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +164.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +27.1% |
| Contains more CarbsCarbs | +4314.7% |
| Contains more ProteinProtein | +21% |
| Contains more WaterWater | +933.1% |
| Contains more OtherOther | +50.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -26.6% |
| Contains more Poly. FatPolyunsaturated fat | +412.2% |
| Contains more Mono. FatMonounsaturated 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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 5.63mg | 0.054mg | 242% |
| Phosphorus | 734mg | 196mg | 77% |
| Fiber | 15.4g | 0g | 62% |
| Magnesium | 235mg | 14mg | 53% |
| Sodium | 4mg | 1203mg | 52% |
| Iron | 5.41mg | 1.48mg | 49% |
| Selenium | 45.2µg | 19.5µg | 47% |
| Copper | 0.403mg | 0.079mg | 36% |
| Vitamin B1 | 1.17mg | 0.754mg | 35% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Carbs | 66.22g | 1.5g | 22% |
| Vitamin B5 | 1.494mg | 0.403mg | 22% |
| Vitamin B3 | 0.934mg | 4.023mg | 19% |
| Cholesterol | 0mg | 53mg | 18% |
| Vitamin B6 | 0.165mg | 0.4mg | 18% |
| Polyunsaturated fat | 2.766g | 0.54g | 15% |
| Folate | 52µg | 3µg | 12% |
| Choline | 32.2mg | 85.1mg | 10% |
| Potassium | 566mg | 287mg | 8% |
| Protein | 17.3g | 20.93g | 7% |
| Calories | 246kcal | 145kcal | 5% |
| Vitamin E | 1.01mg | 0.25mg | 5% |
| Calcium | 58mg | 8mg | 5% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Vitamin K | 3.2µg | 0µg | 3% |
| Saturated fat | 1.328g | 1.81g | 2% |
| Zinc | 3.11mg | 2.88mg | 2% |
| Fats | 7.03g | 5.53g | 2% |
| Vitamin B2 | 0.22mg | 0.202mg | 1% |
| Monounsaturated fat | 2.376g | 2.62g | 1% |
| Net carbs | 50.82g | 1.5g | N/A |
| Sugar | 1.45g | 0g | N/A |
| Tryptophan | 0.335mg | 0.251mg | 0% |
| Threonine | 0.502mg | 0.931mg | 0% |
| Isoleucine | 0.668mg | 0.918mg | 0% |
| Leucine | 1.374mg | 1.661mg | 0% |
| Lysine | 0.76mg | 1.775mg | 0% |
| Methionine | 0.335mg | 0.553mg | 0% |
| Phenylalanine | 0.908mg | 0.904mg | 0% |
| Valine | 0.964mg | 0.908mg | 0% |
| Histidine | 0.41mg | 0.75mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
44%
Minerals Daily Need Coverage Score
195%
55%
Comparison summary
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 56)
Which food is lower in Cholesterol?
Bran raw is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 1199mg)
Which food is lower in Saturated fat?
Bran raw is lower in Saturated fat (difference - 0.482g)
Which food is cheaper?
Bran raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
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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.