Bran raw vs. Mustard — In-Depth Nutrition Comparison
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How are bran raw and mustard different?
- Bran raw has more manganese, phosphorus, vitamin B1, iron, fiber, magnesium, copper, vitamin B5, and zinc than mustard.
- Daily need coverage for manganese for bran raw is 226% higher.
- Bran raw contains 7 times more phosphorus than mustard. While bran raw contains 734mg of phosphorus, mustard contains only 108mg.
- Bran raw has less sodium.
- Mustard has a lower glycemic index (32) than bran raw (56).
Oat bran, raw and Mustard, prepared, yellow are the varieties used in this article.
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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 | +272.4% |
| Contains more IronIron | +236% |
| Contains more CopperCopper | +444.6% |
| Contains more ZincZinc | +385.9% |
| Contains more PhosphorusPhosphorus | +579.6% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +1234.1% |
| Contains more SeleniumSelenium | +34.9% |
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 | +180.6% |
| Contains more Vitamin B1Vitamin B1 | +561% |
| Contains more Vitamin B2Vitamin B2 | +214.3% |
| Contains more Vitamin B3Vitamin B3 | +65.3% |
| Contains more Vitamin B5Vitamin B5 | +488.2% |
| Contains more Vitamin B6Vitamin B6 | +135.7% |
| Contains more Vitamin KVitamin K | +128.6% |
| Contains more FolateFolate | +642.9% |
| Contains more CholineCholine | +43.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +362.6% |
| Contains more FatsFats | +110.5% |
| Contains more CarbsCarbs | +1035.8% |
| Contains more WaterWater | +1178.2% |
| Contains more OtherOther | +16.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +257.4% |
| Contains less Sat. FatSaturated fat | -83.9% |
~equal in
Monounsaturated fat
~2.182g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 5.63mg | 0.422mg | 226% |
| Phosphorus | 734mg | 108mg | 89% |
| Vitamin B1 | 1.17mg | 0.177mg | 83% |
| Iron | 5.41mg | 1.61mg | 48% |
| Sodium | 4mg | 1104mg | 48% |
| Fiber | 15.4g | 4g | 46% |
| Magnesium | 235mg | 48mg | 45% |
| Copper | 0.403mg | 0.074mg | 37% |
| Protein | 17.3g | 3.74g | 27% |
| Vitamin B5 | 1.494mg | 0.254mg | 25% |
| Zinc | 3.11mg | 0.64mg | 22% |
| Selenium | 45.2µg | 33.5µg | 21% |
| Carbs | 66.22g | 5.83g | 20% |
| Polyunsaturated fat | 2.766g | 0.774g | 13% |
| Potassium | 566mg | 152mg | 12% |
| Vitamin B2 | 0.22mg | 0.07mg | 12% |
| Folate | 52µg | 7µg | 11% |
| Calories | 246kcal | 60kcal | 9% |
| Vitamin B6 | 0.165mg | 0.07mg | 7% |
| Fats | 7.03g | 3.34g | 6% |
| Saturated fat | 1.328g | 0.214g | 5% |
| Vitamin E | 1.01mg | 0.36mg | 4% |
| Choline | 32.2mg | 22.4mg | 2% |
| Vitamin K | 3.2µg | 1.4µg | 2% |
| Vitamin B3 | 0.934mg | 0.565mg | 2% |
| Vitamin A | 0µg | 5µg | 1% |
| Calcium | 58mg | 63mg | 1% |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 50.82g | 1.83g | N/A |
| Sugar | 1.45g | 0.92g | N/A |
| Starch | 0.64g | 0% | |
| Trans fat | 0.009g | N/A | |
| Monounsaturated fat | 2.376g | 2.182g | 0% |
| Tryptophan | 0.335mg | 0.009mg | 0% |
| Threonine | 0.502mg | 0.167mg | 0% |
| Isoleucine | 0.668mg | 0.146mg | 0% |
| Leucine | 1.374mg | 0.292mg | 0% |
| Lysine | 0.76mg | 0.264mg | 0% |
| Methionine | 0.335mg | 0.076mg | 0% |
| Phenylalanine | 0.908mg | 0.161mg | 0% |
| Valine | 0.964mg | 0.189mg | 0% |
| Histidine | 0.41mg | 0.119mg | 0% |
| Fructose | 0.23g | 0% | |
| Omega-3 - ALA | 0.373g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.01g | N/A | |
| Omega-6 - Linoleic acid | 0.358g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
10%
Minerals Daily Need Coverage Score
195%
60%
Comparison summary
Which food is lower in Sugar?
Mustard is lower in Sugar (difference - 0.53g)
Which food is lower in Saturated fat?
Mustard is lower in Saturated fat (difference - 1.114g)
Which food is lower in glycemic index?
Mustard is lower in glycemic index (difference - 24)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 1100mg)
Which food is cheaper?
Bran raw is cheaper (difference - $2.1)
Which food is richer in minerals?
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)