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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.
  • Mashed potato has a higher glycemic index than bran raw.

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.
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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +1466.7%
Contains more CalciumCalcium +222.2%
Contains more PotassiumPotassium +97.9%
Contains more IronIron +1645.2%
Contains more CopperCopper +1051.4%
Contains more ZincZinc +1313.6%
Contains more PhosphorusPhosphorus +1144.1%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +5644.9%
Contains more SeleniumSelenium +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.
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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin EVitamin E +140.5%
Contains more Vitamin B1Vitamin B1 +7700%
Contains more Vitamin B2Vitamin B2 +1366.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +37.5%
Contains more FolateFolate +477.8%
Contains more CholineCholine +140.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +15.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +84.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Mashed potato DV% diff.
Manganese 5.63mg 0.098mg 241%
Vitamin B1 1.17mg 0.015mg 96%
Phosphorus 734mg 59mg 96%
Selenium 45.2µg 0.8µg 81%
Iron 5.41mg 0.31mg 64%
Fiber 15.4g 1.3g 56%
Magnesium 235mg 15mg 52%
Copper 0.403mg 0.035mg 41%
Protein 17.3g 1.65g 31%
Vitamin B5 1.494mg 30%
Zinc 3.11mg 0.22mg 26%
Carbs 66.22g 14.65g 17%
Vitamin B2 0.22mg 0.015mg 16%
Sodium 4mg 306mg 13%
Folate 52µg 9µg 11%
Polyunsaturated fat 2.766g 1.342g 9%
Potassium 566mg 286mg 8%
Calories 246kcal 89kcal 8%
Fats 7.03g 2.82g 6%
Starch 12.1g 5%
Vitamin A 0µg 43µg 5%
Vitamin E 1.01mg 0.42mg 4%
Monounsaturated fat 2.376g 0.72g 4%
Calcium 58mg 18mg 4%
Saturated fat 1.328g 0.577g 3%
Choline 32.2mg 13.4mg 3%
Vitamin B6 0.165mg 0.12mg 3%
Vitamin B12 0µg 0.07µg 3%
Vitamin K 3.2µg 5.9µg 2%
Vitamin B3 0.934mg 1.08mg 1%
Net carbs 50.82g 13.35g N/A
Sugar 1.45g 0.5g N/A
Trans fat 0.105g 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%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g 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
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 ProteinProtein +948.5%
Contains more FatsFats +149.3%
Contains more CarbsCarbs +352%
Contains more OtherOther +130.2%
Contains more WaterWater +1115.6%

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains more Mono. FatMonounsaturated fat +230%
Contains more Poly. FatPolyunsaturated fat +106.1%
Contains less Sat. FatSaturated fat -56.6%

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.