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  6. Bran raw vs. Marinara sauce

Bran raw vs. Marinara sauce — In-Depth Nutrition Comparison

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How are bran raw and marinara sauce different?

  • Bran raw is higher in manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, copper, and zinc; however, marinara sauce is richer in vitamin B3.
  • Daily need coverage for manganese for bran raw is 239% higher.
  • Bran raw contains 49 times more vitamin B1 than marinara sauce. While bran raw contains 1.17mg of vitamin B1, marinara sauce contains only 0.024mg.

Oat bran, raw and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium are the varieties used in this article.

Infographic

Bran raw vs Marinara sauce 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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +1205.6%
Contains more CalciumCalcium +114.8%
Contains more PotassiumPotassium +77.4%
Contains more IronIron +593.6%
Contains more CopperCopper +397.5%
Contains more ZincZinc +1455%
Contains more PhosphorusPhosphorus +2058.8%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +4009.5%
Contains more SeleniumSelenium +4009.1%

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin B1Vitamin B1 +4775%
Contains more Vitamin B2Vitamin B2 +260.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +300%
Contains more CholineCholine +135%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +137.6%
Contains more Vitamin B3Vitamin B3 +319.4%
Contains more Vitamin KVitamin K +334.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.173mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Marinara sauce DV% diff.
Manganese 5.63mg 0.137mg 239%
Phosphorus 734mg 34mg 100%
Vitamin B1 1.17mg 0.024mg 96%
Selenium 45.2µg 1.1µg 80%
Iron 5.41mg 0.78mg 58%
Fiber 15.4g 1.8g 54%
Magnesium 235mg 18mg 52%
Copper 0.403mg 0.081mg 36%
Protein 17.3g 1.41g 32%
Vitamin B5 1.494mg 30%
Zinc 3.11mg 0.2mg 26%
Carbs 66.22g 8.06g 19%
Vitamin B3 0.934mg 3.917mg 19%
Polyunsaturated fat 2.766g 0.508g 15%
Vitamin B2 0.22mg 0.061mg 12%
Folate 52µg 13µg 10%
Calories 246kcal 51kcal 10%
Vitamin K 3.2µg 13.9µg 9%
Fats 7.03g 1.48g 9%
Vitamin E 1.01mg 2.4mg 9%
Potassium 566mg 319mg 7%
Saturated fat 1.328g 0.17g 5%
Monounsaturated fat 2.376g 0.377g 5%
Vitamin A 0µg 33µg 4%
Choline 32.2mg 13.7mg 3%
Calcium 58mg 27mg 3%
Vitamin C 0mg 2mg 2%
Vitamin B6 0.165mg 0.173mg 1%
Cholesterol 0mg 2mg 1%
Sodium 4mg 30mg 1%
Net carbs 50.82g 6.26g N/A
Sugar 1.45g 5.5g N/A
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%

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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +1127%
Contains more FatsFats +375%
Contains more CarbsCarbs +721.6%
Contains more OtherOther +74.7%
Contains more WaterWater +1234.2%

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +530.2%
Contains more Poly. FatPolyunsaturated fat +444.5%
Contains less Sat. FatSaturated fat -87.2%

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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.