Bran raw vs. Nutmeg — In-Depth Nutrition Comparison
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How are bran raw and nutmeg different?
- Bran raw is richer in manganese, selenium, phosphorus, vitamin B1, iron, and vitamin B2, while nutmeg is higher in copper, fiber, and calcium.
- Nutmeg covers your daily need for saturated fat, 123% more than bran raw.
- Bran raw contains 28 times more selenium than nutmeg. Bran raw contains 45.2µg of selenium, while nutmeg contains 1.6µg.
- Bran raw is lower in saturated fat.
- Bran raw has a higher glycemic index (56) than nutmeg (0).
Oat bran, raw and Spices, nutmeg, ground types were used in this article.
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.
| Contains more MagnesiumMagnesium | +28.4% |
| Contains more PotassiumPotassium | +61.7% |
| Contains more IronIron | +78% |
| Contains more ZincZinc | +44.7% |
| Contains more PhosphorusPhosphorus | +244.6% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +94.1% |
| Contains more SeleniumSelenium | +2725% |
| Contains more CalciumCalcium | +217.2% |
| Contains more CopperCopper | +154.8% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +238.2% |
| Contains more Vitamin B2Vitamin B2 | +286% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +265.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +39.1% |
| Contains more FolateFolate | +46.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 5.63mg | 2.9mg | 119% |
| Saturated fat | 1.328g | 25.94g | 112% |
| Selenium | 45.2µg | 1.6µg | 79% |
| Phosphorus | 734mg | 213mg | 74% |
| Vitamin B1 | 1.17mg | 0.346mg | 69% |
| Copper | 0.403mg | 1.027mg | 69% |
| Fats | 7.03g | 36.31g | 45% |
| Vitamin B5 | 1.494mg | 30% | |
| Iron | 5.41mg | 3.04mg | 30% |
| Protein | 17.3g | 5.84g | 23% |
| Fiber | 15.4g | 20.8g | 22% |
| Polyunsaturated fat | 2.766g | 0.35g | 16% |
| Calories | 246kcal | 525kcal | 14% |
| Calcium | 58mg | 184mg | 13% |
| Vitamin B2 | 0.22mg | 0.057mg | 13% |
| Magnesium | 235mg | 183mg | 12% |
| Zinc | 3.11mg | 2.15mg | 9% |
| Vitamin E | 1.01mg | 0mg | 7% |
| Carbs | 66.22g | 49.29g | 6% |
| Folate | 52µg | 76µg | 6% |
| Potassium | 566mg | 350mg | 6% |
| Choline | 32.2mg | 8.8mg | 4% |
| Vitamin K | 3.2µg | 0µg | 3% |
| Vitamin C | 0mg | 3mg | 3% |
| Vitamin B3 | 0.934mg | 1.299mg | 2% |
| Monounsaturated fat | 2.376g | 3.22g | 2% |
| Sodium | 4mg | 16mg | 1% |
| Vitamin A | 0µg | 5µg | 1% |
| Net carbs | 50.82g | 28.49g | N/A |
| Sugar | 1.45g | 2.99g | N/A |
| Vitamin B6 | 0.165mg | 0.16mg | 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
| Contains more ProteinProtein | +196.2% |
| Contains more CarbsCarbs | +34.3% |
| Contains more OtherOther | +24.5% |
| Contains more FatsFats | +416.5% |
~equal in
Water
~6.23g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -94.9% |
| Contains more Poly. FatPolyunsaturated fat | +690.3% |
| Contains more Mono. FatMonounsaturated fat | +35.5% |