Bran raw vs. Mashed potato — In-Depth Nutrition Comparison
Compare
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
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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.3 g
Fats:
7.03 g
Carbs:
66.22 g
Water:
6.55 g
Other:
2.9 g
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
Saturated fat:
Sat. Fat
1.328 g
Monounsaturated fat:
Mono. Fat
2.376 g
Polyunsaturated fat:
Poly. Fat
2.766 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
44%
9%
Minerals Daily Need Coverage Score
195%
15%
Comparison summary
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 0.95g)
Which food is lower in Saturated fat?
Mashed potato is lower in Saturated fat (difference - 0.751g)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 302mg)
Which food is lower in glycemic index?
Bran raw is lower in glycemic index (difference - 31)
Which food is richer in minerals?
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.