Bran raw vs. Miso — In-Depth Nutrition Comparison
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A recap on the differences between bran raw and miso
- Bran raw has more manganese, vitamin B1, phosphorus, selenium, magnesium, fiber, iron, and vitamin B5; however, miso is higher in vitamin K.
- Bran raw covers your daily manganese needs 207% more than miso.
- Miso contains 12 times less vitamin B1 than bran raw. Bran raw contains 1.17mg of vitamin B1, while miso contains 0.098mg.
- Bran raw has less sodium.
Food varieties used in this article are Oat bran, raw and Miso.
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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 | +389.6% |
| Contains more PotassiumPotassium | +169.5% |
| Contains more IronIron | +117.3% |
| Contains more ZincZinc | +21.5% |
| Contains more PhosphorusPhosphorus | +361.6% |
| Contains less SodiumSodium | -99.9% |
| Contains more ManganeseManganese | +555.4% |
| Contains more SeleniumSelenium | +545.7% |
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 | +10000% |
| Contains more Vitamin B1Vitamin B1 | +1093.9% |
| Contains more Vitamin B5Vitamin B5 | +343.3% |
| Contains more FolateFolate | +173.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +20.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +815.6% |
| Contains more CholineCholine | +124.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 5.63mg | 0.859mg | 207% |
| Sodium | 4mg | 3728mg | 162% |
| Vitamin B1 | 1.17mg | 0.098mg | 89% |
| Phosphorus | 734mg | 159mg | 82% |
| Selenium | 45.2µg | 7µg | 69% |
| Magnesium | 235mg | 48mg | 45% |
| Fiber | 15.4g | 5.4g | 40% |
| Iron | 5.41mg | 2.49mg | 37% |
| Vitamin B5 | 1.494mg | 0.337mg | 23% |
| Vitamin K | 3.2µg | 29.3µg | 22% |
| Carbs | 66.22g | 25.37g | 14% |
| Potassium | 566mg | 210mg | 10% |
| Protein | 17.3g | 12.79g | 9% |
| Folate | 52µg | 19µg | 8% |
| Fructose | 6g | 8% | |
| Vitamin E | 1.01mg | 0.01mg | 7% |
| Choline | 32.2mg | 72.2mg | 7% |
| Zinc | 3.11mg | 2.56mg | 5% |
| Vitamin B12 | 0µg | 0.08µg | 3% |
| Vitamin B6 | 0.165mg | 0.199mg | 3% |
| Monounsaturated fat | 2.376g | 1.118g | 3% |
| Calories | 246kcal | 198kcal | 2% |
| Copper | 0.403mg | 0.42mg | 2% |
| Fats | 7.03g | 6.01g | 2% |
| Vitamin B2 | 0.22mg | 0.233mg | 1% |
| Saturated fat | 1.328g | 1.025g | 1% |
| Polyunsaturated fat | 2.766g | 2.884g | 1% |
| Net carbs | 50.82g | 19.97g | N/A |
| Calcium | 58mg | 57mg | 0% |
| Sugar | 1.45g | 6.2g | N/A |
| Vitamin A | 0µg | 4µg | 0% |
| Vitamin B3 | 0.934mg | 0.906mg | 0% |
| Tryptophan | 0.335mg | 0.155mg | 0% |
| Threonine | 0.502mg | 0.479mg | 0% |
| Isoleucine | 0.668mg | 0.508mg | 0% |
| Leucine | 1.374mg | 0.82mg | 0% |
| Lysine | 0.76mg | 0.478mg | 0% |
| Methionine | 0.335mg | 0.129mg | 0% |
| Phenylalanine | 0.908mg | 0.486mg | 0% |
| Valine | 0.964mg | 0.547mg | 0% |
| Histidine | 0.41mg | 0.243mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +35.3% |
| Contains more FatsFats | +17% |
| Contains more CarbsCarbs | +161% |
| Contains more WaterWater | +556.8% |
| Contains more OtherOther | +341.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +112.5% |
| Contains less Sat. FatSaturated fat | -22.8% |
~equal in
Polyunsaturated fat
~2.884g