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  6. Bran raw vs. Lobster Raw

Bran raw vs. Lobster Raw — In-Depth Nutrition Comparison

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Significant differences between bran raw and lobster Raw

  • Bran raw has more manganese, vitamin B1, phosphorus, iron, fiber, and magnesium; however, lobster Raw is richer in copper, vitamin B12, and selenium.
  • Bran raw covers your daily manganese needs 242% more than lobster Raw.
  • Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of lobster Raw is 0.

Specific food types used in this comparison are Oat bran, raw and Crustaceans, lobster, northern, raw.

Infographic

Bran raw vs Lobster Raw 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 27% 25% 18% 9.8% 450% 96% 69% 55% 7.3% 347%
Contains more MagnesiumMagnesium +518.4%
Contains more PotassiumPotassium +183%
Contains more IronIron +1980.8%
Contains more PhosphorusPhosphorus +355.9%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +9953.6%
Contains more CalciumCalcium +44.8%
Contains more CopperCopper +234.7%
Contains more ZincZinc +13.5%
Contains more SeleniumSelenium +40.7%

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 0% 0.33% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
Contains more Vitamin EVitamin E +16.1%
Contains more Vitamin B1Vitamin B1 +5750%
Contains more Vitamin B2Vitamin B2 +1471.4%
Contains more Vitamin B6Vitamin B6 +58.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +420%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +70.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +118.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.449mg

All nutrients comparison - raw data values

Nutrient Bran raw Lobster Raw DV% diff.
Manganese 5.63mg 0.056mg 242%
Copper 0.403mg 1.349mg 105%
Vitamin B1 1.17mg 0.02mg 96%
Phosphorus 734mg 161mg 82%
Iron 5.41mg 0.26mg 64%
Fiber 15.4g 0g 62%
Vitamin B12 0µg 1.25µg 52%
Magnesium 235mg 38mg 47%
Cholesterol 0mg 127mg 42%
Selenium 45.2µg 63.6µg 33%
Carbs 66.22g 0g 22%
Sodium 4mg 423mg 18%
Polyunsaturated fat 2.766g 0.296g 16%
Vitamin B2 0.22mg 0.014mg 16%
Potassium 566mg 200mg 11%
Folate 52µg 10µg 11%
Fats 7.03g 0.75g 10%
Calories 246kcal 77kcal 8%
Choline 32.2mg 70.3mg 7%
Vitamin B6 0.165mg 0.104mg 5%
Saturated fat 1.328g 0.181g 5%
Monounsaturated fat 2.376g 0.22g 5%
Vitamin B3 0.934mg 1.591mg 4%
Zinc 3.11mg 3.53mg 4%
Vitamin K 3.2µg 0µg 3%
Calcium 58mg 84mg 3%
Protein 17.3g 16.52g 2%
Vitamin B5 1.494mg 1.449mg 1%
Vitamin E 1.01mg 0.87mg 1%
Net carbs 50.82g 0g N/A
Vitamin D 0IU 1IU 0%
Sugar 1.45g 0g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.011g N/A
Tryptophan 0.335mg 0.215mg 0%
Threonine 0.502mg 0.654mg 0%
Isoleucine 0.668mg 0.723mg 0%
Leucine 1.374mg 1.197mg 0%
Lysine 0.76mg 1.24mg 0%
Methionine 0.335mg 0.413mg 0%
Phenylalanine 0.908mg 0.68mg 0%
Valine 0.964mg 0.741mg 0%
Histidine 0.41mg 0.413mg 0%
Omega-3 - EPA 0g 0.102g N/A
Omega-3 - DHA 0g 0.068g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.006g 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
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 g
Contains more FatsFats +837.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +62.9%
Contains more WaterWater +1135.9%
~equal in Protein ~16.52g

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
26% 32% 42%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.22 g
Polyunsaturated fat: Poly. Fat 0.296 g
Contains more Mono. FatMonounsaturated fat +980%
Contains more Poly. FatPolyunsaturated fat +834.5%
Contains less Sat. FatSaturated fat -86.4%

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. Lobster Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174208/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.