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Bran raw vs. Jujube — In-Depth Nutrition Comparison

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How are bran raw and jujube different?

  • Bran raw is higher in manganese, phosphorus, vitamin B1, iron, magnesium, copper, zinc, vitamin B2, and potassium; however, jujube is richer in vitamin C.
  • Daily need coverage for manganese for bran raw is 241% higher.
  • Bran raw contains 62 times more zinc than jujube. While bran raw contains 3.11mg of zinc, jujube contains only 0.05mg.
  • Jujube has a lower glycemic index (27) than bran raw (56).

Oat bran, raw and Jujube, raw are the varieties used in this article.

Infographic

Bran raw vs Jujube 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%
Jujube
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.3% 22% 18% 24% 1.4% 9.9% 0.39% 11% 0%
Contains more MagnesiumMagnesium +2250%
Contains more CalciumCalcium +176.2%
Contains more PotassiumPotassium +126.4%
Contains more IronIron +1027.1%
Contains more CopperCopper +452.1%
Contains more ZincZinc +6120%
Contains more PhosphorusPhosphorus +3091.3%
Contains more ManganeseManganese +6602.4%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -25%

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%
Jujube
2
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 230% 0.67% 0% 0% 5% 9.2% 17% 0% 19% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +5750%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +103.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.9mg
~equal in Vitamin B12 ~0µg

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
Jujube
1
20% 78%
Protein: 1.2 g
Fats: 0.2 g
Carbs: 20.23 g
Water: 77.86 g
Other: 0.51 g
Contains more ProteinProtein +1341.7%
Contains more FatsFats +3415%
Contains more CarbsCarbs +227.3%
Contains more OtherOther +468.6%
Contains more WaterWater +1088.7%

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 Jujube
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bran raw Jujube DV% diff.
Manganese 5.63mg 0.084mg 241%
Phosphorus 734mg 23mg 102%
Vitamin B1 1.17mg 0.02mg 96%
Selenium 45.2µg 82%
Vitamin C 0mg 69mg 77%
Fiber 15.4g 62%
Iron 5.41mg 0.48mg 62%
Magnesium 235mg 10mg 54%
Copper 0.403mg 0.073mg 37%
Protein 17.3g 1.2g 32%
Vitamin B5 1.494mg 30%
Zinc 3.11mg 0.05mg 28%
Polyunsaturated fat 2.766g 18%
Carbs 66.22g 20.23g 15%
Vitamin B2 0.22mg 0.04mg 14%
Folate 52µg 13%
Fats 7.03g 0.2g 11%
Potassium 566mg 250mg 9%
Calories 246kcal 79kcal 8%
Vitamin E 1.01mg 7%
Vitamin B6 0.165mg 0.081mg 6%
Saturated fat 1.328g 6%
Choline 32.2mg 6%
Monounsaturated fat 2.376g 6%
Calcium 58mg 21mg 4%
Vitamin K 3.2µg 3%
Net carbs 50.82g 20.23g N/A
Sugar 1.45g N/A
Sodium 4mg 3mg 0%
Vitamin A 0µg 2µg 0%
Vitamin B3 0.934mg 0.9mg 0%
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Jujube
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
22%
Jujube
Minerals Daily Need Coverage Score
195%
Bran raw
10%
Jujube

Comparison summary

Which food is lower in Sugar?
Jujube
Jujube is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Jujube
Jujube contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Jujube
Jujube is lower in Saturated fat (difference - 1.328g)
Which food is lower in glycemic index?
Jujube
Jujube is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Jujube - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168151/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.