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  6. Bran raw vs. Molasses

Bran raw vs. Molasses — In-Depth Nutrition Comparison

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What are the differences between bran raw and molasses?

  • Bran raw is higher in manganese, phosphorus, vitamin B1, fiber, selenium, zinc, and vitamin B2, yet molasses are higher in vitamin B6, potassium, and calcium.
  • Bran raw's daily need coverage for manganese is 178% more.

We used Oat bran, raw and Molasses types in this article.

Infographic

Bran raw vs Molasses 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 173% 62% 129% 177% 162% 7.9% 13% 4.8% 200% 97%
Contains more IronIron +14.6%
Contains more ZincZinc +972.4%
Contains more PhosphorusPhosphorus +2267.7%
Contains less SodiumSodium -89.2%
Contains more ManganeseManganese +268%
Contains more SeleniumSelenium +153.9%
Contains more CalciumCalcium +253.4%
Contains more PotassiumPotassium +158.7%
Contains more CopperCopper +20.8%
~equal in Magnesium ~242mg

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% 0% 0% 0% 10% 0.46% 17% 48% 155% 0% 0% 0% 7.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2753.7%
Contains more Vitamin B2Vitamin B2 +10900%
Contains more Vitamin B5Vitamin B5 +85.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +142.1%
Contains more Vitamin B6Vitamin B6 +306.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.93mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Molasses DV% diff.
Manganese 5.63mg 1.53mg 178%
Phosphorus 734mg 31mg 100%
Vitamin B1 1.17mg 0.041mg 94%
Fiber 15.4g 0g 62%
Selenium 45.2µg 17.8µg 50%
Vitamin B6 0.165mg 0.67mg 39%
Protein 17.3g 0g 35%
Zinc 3.11mg 0.29mg 26%
Potassium 566mg 1464mg 26%
Polyunsaturated fat 2.766g 0.05g 18%
Vitamin B2 0.22mg 0.002mg 17%
Fructose 12.79g 16%
Calcium 58mg 205mg 15%
Vitamin B5 1.494mg 0.804mg 14%
Folate 52µg 0µg 13%
Fats 7.03g 0.1g 11%
Copper 0.403mg 0.487mg 9%
Iron 5.41mg 4.72mg 9%
Vitamin E 1.01mg 0mg 7%
Monounsaturated fat 2.376g 0.032g 6%
Saturated fat 1.328g 0.018g 6%
Vitamin K 3.2µg 0µg 3%
Choline 32.2mg 13.3mg 3%
Carbs 66.22g 74.73g 3%
Magnesium 235mg 242mg 2%
Calories 246kcal 290kcal 2%
Sodium 4mg 37mg 1%
Net carbs 50.82g 74.73g N/A
Sugar 1.45g 74.72g N/A
Vitamin B3 0.934mg 0.93mg 0%
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%

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
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
Contains more ProteinProtein +∞%
Contains more FatsFats +6930%
Contains more CarbsCarbs +12.9%
Contains more WaterWater +233.9%
Contains more OtherOther +13.8%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +7325%
Contains more Poly. FatPolyunsaturated fat +5432%
Contains less Sat. FatSaturated fat -98.6%

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. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/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.