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Bran raw vs. Lasagne — In-Depth Nutrition Comparison

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Significant differences between bran raw and lasagne

  • The amount of manganese, vitamin B1, phosphorus, iron, fiber, selenium, magnesium, copper, vitamin B5, and zinc in bran raw is higher than in lasagne.
  • Bran raw covers your daily manganese needs 236% more than lasagne.
  • Lasagne has 17 times less vitamin B1 than bran raw. Bran raw has 1.17mg of vitamin B1, while lasagne has 0.07mg.
  • Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of lasagne is 28.

Specific food types used in this comparison are Oat bran, raw and Lasagna with meat sauce, frozen, prepared.

Infographic

Bran raw vs Lasagne 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 14% 26% 17% 27% 30% 24% 49% 49% 25% 87%
Contains more MagnesiumMagnesium +1075%
Contains more PotassiumPotassium +188.8%
Contains more IronIron +662%
Contains more CopperCopper +347.8%
Contains more ZincZinc +257.5%
Contains more PhosphorusPhosphorus +538.3%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +2817.1%
Contains more SeleniumSelenium +184.3%
Contains more CalciumCalcium +51.7%

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 8.3% 14% 17% 0% 18% 17% 29% 19% 28% 41% 18% 18% 13%
Contains more Vitamin EVitamin E +18.8%
Contains more Vitamin B1Vitamin B1 +1571.4%
Contains more Vitamin B2Vitamin B2 +197.3%
Contains more Vitamin B5Vitamin B5 +362.5%
Contains more Vitamin B6Vitamin B6 +35.2%
Contains more FolateFolate +116.7%
Contains more CholineCholine +38.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +63.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +118.8%
~equal in Vitamin D ~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
7% 5% 15% 71%
Protein: 7.28 g
Fats: 4.92 g
Carbs: 15.36 g
Water: 70.87 g
Other: 1.57 g
Contains more ProteinProtein +137.6%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +331.1%
Contains more OtherOther +84.7%
Contains more WaterWater +982%

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
52% 39% 10%
Saturated fat: Sat. Fat 2.348 g
Monounsaturated fat: Mono. Fat 1.758 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains less Sat. FatSaturated fat -43.4%
Contains more Mono. FatMonounsaturated fat +35.2%
Contains more Poly. FatPolyunsaturated fat +538.8%

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 Lasagne
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 Lasagne DV% diff.
Manganese 5.63mg 0.193mg 236%
Vitamin B1 1.17mg 0.07mg 92%
Phosphorus 734mg 115mg 88%
Iron 5.41mg 0.71mg 59%
Fiber 15.4g 1.7g 55%
Selenium 45.2µg 15.9µg 53%
Magnesium 235mg 20mg 51%
Copper 0.403mg 0.09mg 35%
Vitamin B5 1.494mg 0.323mg 23%
Protein 17.3g 7.28g 20%
Zinc 3.11mg 0.87mg 20%
Carbs 66.22g 15.36g 17%
Sodium 4mg 373mg 16%
Polyunsaturated fat 2.766g 0.433g 16%
Vitamin B12 0µg 0.33µg 14%
Vitamin B2 0.22mg 0.074mg 11%
Potassium 566mg 196mg 11%
Folate 52µg 24µg 7%
Calories 246kcal 135kcal 6%
Cholesterol 0mg 17mg 6%
Vitamin A 0µg 41µg 5%
Saturated fat 1.328g 2.348g 5%
Starch 9.83g 4%
Vitamin B3 0.934mg 1.528mg 4%
Vitamin C 0mg 2.5mg 3%
Vitamin K 3.2µg 7µg 3%
Fats 7.03g 4.92g 3%
Vitamin B6 0.165mg 0.122mg 3%
Calcium 58mg 88mg 3%
Choline 32.2mg 23.2mg 2%
Monounsaturated fat 2.376g 1.758g 2%
Fructose 1.04g 1%
Vitamin E 1.01mg 0.85mg 1%
Net carbs 50.82g 13.66g N/A
Vitamin D 0IU 1IU 0%
Sugar 1.45g 3.11g N/A
Trans fat 0.196g N/A
Tryptophan 0.335mg 0.085mg 0%
Threonine 0.502mg 0.219mg 0%
Isoleucine 0.668mg 0.224mg 0%
Leucine 1.374mg 0.578mg 0%
Lysine 0.76mg 0.486mg 0%
Methionine 0.335mg 0.164mg 0%
Phenylalanine 0.908mg 0.329mg 0%
Valine 0.964mg 0.285mg 0%
Histidine 0.41mg 0.183mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.026g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.322g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Lasagne
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
18%
Lasagne
Minerals Daily Need Coverage Score
195%
Bran raw
35%
Lasagne

Comparison summary

Which food is lower in glycemic index?
Lasagne
Lasagne is lower in glycemic index (difference - 28)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 1.66g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 369mg)
Which food is lower in Saturated fat?
Bran raw
Bran raw is lower in Saturated fat (difference - 1.02g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $3)
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. Lasagne - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172114/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.