Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Bran raw
  5. Compare
  6. Bran raw vs. Pork Meat

Bran raw vs. Pork Meat — In-Depth Nutrition Comparison

Compare

The main differences between Bran raw and Pork Meat

  • Bran raw has more Manganese, Phosphorus, Fiber, Iron, Magnesium, and Copper, however, Pork Meat has more Vitamin B6, Vitamin B3, and Vitamin B12.
  • Daily need coverage for Manganese from Bran raw is 244% higher.

Food types used in this article are Oat bran, raw and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted.

Infographic

Bran raw vs Pork Meat 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
Pork Meat
Pork Meat
Contains more Calcium +866.7%
Contains more Iron +370.4%
Contains more Magnesium +710.3%
Contains more Phosphorus +174.9%
Contains more Potassium +34.4%
Contains less Sodium -93%
Contains more Zinc +28.5%
Contains more Copper +263.1%
Contains more Manganese +43207.7%
Contains more Selenium +18.3%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Pork Meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 44% 21% 115% 38% 8% 66% 37% 2% 209%
Contains more Calcium +866.7%
Contains more Iron +370.4%
Contains more Magnesium +710.3%
Contains more Phosphorus +174.9%
Contains more Potassium +34.4%
Contains less Sodium -93%
Contains more Zinc +28.5%
Contains more Copper +263.1%
Contains more Manganese +43207.7%
Contains more Selenium +18.3%

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
5
:
5
Pork Meat
Pork Meat
Contains more Vitamin E +1162.5%
Contains more Vitamin B1 +23.2%
Contains more Vitamin B5 +47.6%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +75.9%
Contains more Vitamin B3 +695.7%
Contains more Vitamin B6 +347.9%
Contains more Vitamin B12 +∞%
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%
Pork Meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 6% 0% 238% 90% 140% 61% 171% 0% 72% 0%
Contains more Vitamin E +1162.5%
Contains more Vitamin B1 +23.2%
Contains more Vitamin B5 +47.6%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +75.9%
Contains more Vitamin B3 +695.7%
Contains more Vitamin B6 +347.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
3
:
2
Pork Meat
Pork Meat
Contains more Fats +100.3%
Contains more Carbs +∞%
Contains more Other +233.3%
Contains more Protein +51.3%
Contains more Water +960.3%
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
Pork Meat
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more Fats +100.3%
Contains more Carbs +∞%
Contains more Other +233.3%
Contains more Protein +51.3%
Contains more Water +960.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Pork Meat
Pork Meat
Contains more Monounsaturated Fat +78.1%
Contains more Polyunsaturated fat +446.6%
Equal in Saturated Fat - 1.198
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Pork Meat
39% 44% 17%
Saturated Fat: 1.198 g
Monounsaturated Fat: 1.334 g
Polyunsaturated fat: 0.506 g
Contains more Monounsaturated Fat +78.1%
Contains more Polyunsaturated fat +446.6%
Equal in Saturated Fat - 1.198

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 Pork Meat
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran raw Pork Meat Opinion
Net carbs 50.82g 0g Bran raw
Protein 17.3g 26.17g Pork Meat
Fats 7.03g 3.51g Bran raw
Carbs 66.22g 0g Bran raw
Calories 246kcal 143kcal Bran raw
Sugar 1.45g 0g Pork Meat
Fiber 15.4g 0g Bran raw
Calcium 58mg 6mg Bran raw
Iron 5.41mg 1.15mg Bran raw
Magnesium 235mg 29mg Bran raw
Phosphorus 734mg 267mg Bran raw
Potassium 566mg 421mg Bran raw
Sodium 4mg 57mg Bran raw
Zinc 3.11mg 2.42mg Bran raw
Copper 0.403mg 0.111mg Bran raw
Manganese 5.63mg 0.013mg Bran raw
Selenium 45.2µg 38.2µg Bran raw
Vitamin E 1.01mg 0.08mg Bran raw
Vitamin D 0IU 10IU Pork Meat
Vitamin D 0µg 0.2µg Pork Meat
Vitamin B1 1.17mg 0.95mg Bran raw
Vitamin B2 0.22mg 0.387mg Pork Meat
Vitamin B3 0.934mg 7.432mg Pork Meat
Vitamin B5 1.494mg 1.012mg Bran raw
Vitamin B6 0.165mg 0.739mg Pork Meat
Folate 52µg 0µg Bran raw
Vitamin B12 0µg 0.57µg Pork Meat
Vitamin K 3.2µg 0µg Bran raw
Tryptophan 0.335mg 0.275mg Bran raw
Threonine 0.502mg 1.175mg Pork Meat
Isoleucine 0.668mg 1.288mg Pork Meat
Leucine 1.374mg 2.229mg Pork Meat
Lysine 0.76mg 2.427mg Pork Meat
Methionine 0.335mg 0.721mg Pork Meat
Phenylalanine 0.908mg 1.1mg Pork Meat
Valine 0.964mg 1.367mg Pork Meat
Histidine 0.41mg 1.13mg Pork Meat
Cholesterol 0mg 73mg Bran raw
Trans Fat 0.033g Bran raw
Saturated Fat 1.328g 1.198g Pork Meat
Monounsaturated Fat 2.376g 1.334g Bran raw
Polyunsaturated fat 2.766g 0.506g Bran raw
Omega-6 - Eicosadienoic acid 0.013g Pork Meat
Omega-6 - Linoleic acid 0.411g Pork Meat
Omega-3 - ALA 0.013g Pork Meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Pork Meat
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
65%
Pork Meat
Minerals Daily Need Coverage Score
195%
Bran raw
54%
Pork Meat

Comparison summary

Which food is lower in Sugar?
Pork Meat
Pork Meat is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Pork Meat
Pork Meat is lower in Saturated Fat (difference - 0.13g)
Which food is lower in glycemic index?
Pork Meat
Pork Meat is lower in glycemic index (difference - 56)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 73mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
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. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.