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  6. Bran raw vs. Mashed potato

Bran raw vs. Mashed potato — In-Depth Nutrition Comparison

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Important differences between Bran raw and Mashed potato

  • Mashed potato has less Manganese, Phosphorus, Vitamin B1, Selenium, Iron, Fiber, Magnesium, Copper, Zinc, and Vitamin B2.
  • Bran raw's daily need coverage for Manganese is 241% more.
  • Bran raw has 78 times more Vitamin B1 than Mashed potato. Bran raw has 1.17mg of Vitamin B1, while Mashed potato has 0.015mg.

The food varieties used in the comparison are Oat bran, raw and Fast foods, potato, mashed.

Infographic

Bran raw vs Mashed potato 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.
Bran raw
Bran raw
10
:
0
Mashed potato
Mashed potato
Contains more Calcium +222.2%
Contains more Iron +1645.2%
Contains more Magnesium +1466.7%
Contains more Phosphorus +1144.1%
Contains more Potassium +97.9%
Contains less Sodium -98.7%
Contains more Zinc +1313.6%
Contains more Copper +1051.4%
Contains more Manganese +5644.9%
Contains more Selenium +5550%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Mashed potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Contains more Calcium +222.2%
Contains more Iron +1645.2%
Contains more Magnesium +1466.7%
Contains more Phosphorus +1144.1%
Contains more Potassium +97.9%
Contains less Sodium -98.7%
Contains more Zinc +1313.6%
Contains more Copper +1051.4%
Contains more Manganese +5644.9%
Contains more Selenium +5550%

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.
Bran raw
Bran raw
6
:
4
Mashed potato
Mashed potato
Contains more Vitamin E +140.5%
Contains more Vitamin B1 +7700%
Contains more Vitamin B2 +1366.7%
Contains more Vitamin B6 +37.5%
Contains more Folate +477.8%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +15.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +84.4%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Mashed potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 9% 0% 0% 4% 4% 21% 0% 28% 7% 9% 15%
Contains more Vitamin E +140.5%
Contains more Vitamin B1 +7700%
Contains more Vitamin B2 +1366.7%
Contains more Vitamin B6 +37.5%
Contains more Folate +477.8%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +15.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +84.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
4
:
1
Mashed potato
Mashed potato
Contains more Protein +948.5%
Contains more Fats +149.3%
Contains more Carbs +352%
Contains more Other +130.2%
Contains more Water +1115.6%
Bran raw
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
Mashed potato
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more Protein +948.5%
Contains more Fats +149.3%
Contains more Carbs +352%
Contains more Other +130.2%
Contains more Water +1115.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Mashed potato
Mashed potato
Contains more Monounsaturated Fat +230%
Contains more Polyunsaturated fat +106.1%
Contains less Saturated Fat -56.6%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Mashed potato
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g
Contains more Monounsaturated Fat +230%
Contains more Polyunsaturated fat +106.1%
Contains less Saturated Fat -56.6%

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 Mashed potato
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran raw Mashed potato Opinion
Net carbs 50.82g 13.35g Bran raw
Protein 17.3g 1.65g Bran raw
Fats 7.03g 2.82g Bran raw
Carbs 66.22g 14.65g Bran raw
Calories 246kcal 89kcal Bran raw
Starch 12.1g Mashed potato
Fructose 0.2g Mashed potato
Sugar 1.45g 0.5g Mashed potato
Fiber 15.4g 1.3g Bran raw
Calcium 58mg 18mg Bran raw
Iron 5.41mg 0.31mg Bran raw
Magnesium 235mg 15mg Bran raw
Phosphorus 734mg 59mg Bran raw
Potassium 566mg 286mg Bran raw
Sodium 4mg 306mg Bran raw
Zinc 3.11mg 0.22mg Bran raw
Copper 0.403mg 0.035mg Bran raw
Manganese 5.63mg 0.098mg Bran raw
Selenium 45.2µg 0.8µg Bran raw
Vitamin A 0IU 185IU Mashed potato
Vitamin A RAE 0µg 43µg Mashed potato
Vitamin E 1.01mg 0.42mg Bran raw
Vitamin B1 1.17mg 0.015mg Bran raw
Vitamin B2 0.22mg 0.015mg Bran raw
Vitamin B3 0.934mg 1.08mg Mashed potato
Vitamin B5 1.494mg Bran raw
Vitamin B6 0.165mg 0.12mg Bran raw
Folate 52µg 9µg Bran raw
Vitamin B12 0µg 0.07µg Mashed potato
Vitamin K 3.2µg 5.9µg Mashed potato
Tryptophan 0.335mg Bran raw
Threonine 0.502mg Bran raw
Isoleucine 0.668mg Bran raw
Leucine 1.374mg Bran raw
Lysine 0.76mg Bran raw
Methionine 0.335mg Bran raw
Phenylalanine 0.908mg Bran raw
Valine 0.964mg Bran raw
Histidine 0.41mg Bran raw
Trans Fat 0.105g Bran raw
Saturated Fat 1.328g 0.577g Mashed potato
Omega-3 - EPA 0g 0.001g Mashed potato
Omega-3 - DPA 0g 0.001g Mashed potato
Monounsaturated Fat 2.376g 0.72g Bran raw
Polyunsaturated fat 2.766g 1.342g Bran raw
Omega-6 - Eicosadienoic acid 0.001g Mashed potato
Omega-6 - Linoleic acid 1.146g Mashed potato
Omega-3 - ALA 0.174g Mashed potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Mashed potato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
46%
Bran raw
9%
Mashed potato
Minerals Daily Need Coverage Score
195%
Bran raw
15%
Mashed potato

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 0.95g)
Which food is lower in Saturated Fat?
Mashed potato
Mashed potato is lower in Saturated Fat (difference - 0.751g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 302mg)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
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 ($)
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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.