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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.

Infographic

Bran raw vs Mustard infographic
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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.
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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
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%
~equal in Calcium ~63mg

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
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.
Bran raw Mustard
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran raw Mustard 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?

ok
ok
is better in case of low diet
Bran raw Mustard
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
44%
Bran raw
10%
Mustard
Minerals Daily Need Coverage Score
195%
Bran raw
60%
Mustard

Comparison summary

Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 0.53g)
Which food is lower in Saturated fat?
Mustard
Mustard is lower in Saturated fat (difference - 1.114g)
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 24)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 1100mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $2.1)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.