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  6. Bran raw vs. Mandarin orange

Bran raw vs. Mandarin orange — In-Depth Nutrition Comparison

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Differences between bran raw and mandarin oranges

  • Bran raw has more manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, copper, and zinc, while mandarin oranges have more vitamin C.
  • Bran raw's daily need coverage for manganese is 243% higher.
  • Mandarin oranges contain 452 times less selenium than bran raw. Bran raw contains 45.2µg of selenium, while mandarin oranges contain 0.1µg.

The food types used in this comparison are Oat bran, raw and Tangerines, (mandarin oranges), raw.

Infographic

Bran raw vs Mandarin orange 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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more MagnesiumMagnesium +1858.3%
Contains more CalciumCalcium +56.8%
Contains more PotassiumPotassium +241%
Contains more IronIron +3506.7%
Contains more CopperCopper +859.5%
Contains more ZincZinc +4342.9%
Contains more PhosphorusPhosphorus +3570%
Contains more ManganeseManganese +14335.9%
Contains more SeleniumSelenium +45100%
Contains less SodiumSodium -50%

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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin EVitamin E +405%
Contains more Vitamin B1Vitamin B1 +1917.2%
Contains more Vitamin B2Vitamin B2 +511.1%
Contains more Vitamin B3Vitamin B3 +148.4%
Contains more Vitamin B5Vitamin B5 +591.7%
Contains more Vitamin B6Vitamin B6 +111.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +225%
Contains more CholineCholine +215.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Mandarin orange DV% diff.
Manganese 5.63mg 0.039mg 243%
Phosphorus 734mg 20mg 102%
Vitamin B1 1.17mg 0.058mg 93%
Selenium 45.2µg 0.1µg 82%
Iron 5.41mg 0.15mg 66%
Fiber 15.4g 1.8g 54%
Magnesium 235mg 12mg 53%
Copper 0.403mg 0.042mg 40%
Protein 17.3g 0.81g 33%
Vitamin C 0mg 26.7mg 30%
Zinc 3.11mg 0.07mg 28%
Vitamin B5 1.494mg 0.216mg 26%
Polyunsaturated fat 2.766g 0.065g 18%
Carbs 66.22g 13.34g 18%
Vitamin B2 0.22mg 0.036mg 14%
Potassium 566mg 166mg 12%
Calories 246kcal 53kcal 10%
Fats 7.03g 0.31g 10%
Folate 52µg 16µg 9%
Vitamin B6 0.165mg 0.078mg 7%
Monounsaturated fat 2.376g 0.06g 6%
Saturated fat 1.328g 0.039g 6%
Vitamin E 1.01mg 0.2mg 5%
Vitamin A 0µg 34µg 4%
Choline 32.2mg 10.2mg 4%
Fructose 2.4g 3%
Vitamin K 3.2µg 0µg 3%
Vitamin B3 0.934mg 0.376mg 3%
Calcium 58mg 37mg 2%
Net carbs 50.82g 11.54g N/A
Sugar 1.45g 10.58g N/A
Sodium 4mg 2mg 0%
Tryptophan 0.335mg 0.002mg 0%
Threonine 0.502mg 0.016mg 0%
Isoleucine 0.668mg 0.017mg 0%
Leucine 1.374mg 0.028mg 0%
Lysine 0.76mg 0.032mg 0%
Methionine 0.335mg 0.002mg 0%
Phenylalanine 0.908mg 0.018mg 0%
Valine 0.964mg 0.021mg 0%
Histidine 0.41mg 0.011mg 0%

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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +2035.8%
Contains more FatsFats +2167.7%
Contains more CarbsCarbs +396.4%
Contains more OtherOther +683.8%
Contains more WaterWater +1200.3%

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
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains more Mono. FatMonounsaturated fat +3860%
Contains more Poly. FatPolyunsaturated fat +4155.4%
Contains less Sat. FatSaturated fat -97.1%

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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.