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Bran raw vs. Olive — In-Depth Nutrition Comparison

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What are the main differences between bran raw and olive?

  • Olive has less manganese, phosphorus, vitamin B1, selenium, magnesium, fiber, vitamin B5, iron, and zinc than bran raw.
  • Bran raw's daily need coverage for manganese is 244% higher.
  • Bran raw has 390 times more vitamin B1 than olive. Bran raw has 1.17mg of vitamin B1, while olive has 0.003mg.
  • Bran raw contains less sodium.

We used Oat bran, raw and Olives, ripe, canned (small-extra large) types in this comparison.

Infographic

Bran raw vs Olive 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%
Olive
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +5775%
Contains more PotassiumPotassium +6975%
Contains more IronIron +63.9%
Contains more CopperCopper +60.6%
Contains more ZincZinc +1313.6%
Contains more PhosphorusPhosphorus +24366.7%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +28050%
Contains more SeleniumSelenium +4922.2%
Contains more CalciumCalcium +51.7%

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.
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%
Olive
3
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin B1Vitamin B1 +38900%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +2424.3%
Contains more Vitamin B5Vitamin B5 +9860%
Contains more Vitamin B6Vitamin B6 +1733.3%
Contains more Vitamin KVitamin K +128.6%
Contains more FolateFolate +∞%
Contains more CholineCholine +212.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +63.4%
~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
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +1959.5%
Contains more CarbsCarbs +957.8%
Contains more OtherOther +30%
Contains more FatsFats +51.9%
Contains more WaterWater +1121.2%

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
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains more Poly. FatPolyunsaturated fat +203.6%
Contains more Mono. FatMonounsaturated fat +232%
~equal in Saturated fat ~1.415g

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 Olive
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index 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 Olive DV% diff.
Manganese 5.63mg 0.02mg 244%
Phosphorus 734mg 3mg 104%
Vitamin B1 1.17mg 0.003mg 97%
Selenium 45.2µg 0.9µg 81%
Magnesium 235mg 4mg 55%
Fiber 15.4g 3.2g 49%
Protein 17.3g 0.84g 33%
Sodium 4mg 735mg 32%
Vitamin B5 1.494mg 0.015mg 30%
Zinc 3.11mg 0.22mg 26%
Iron 5.41mg 3.3mg 26%
Carbs 66.22g 6.26g 20%
Copper 0.403mg 0.251mg 17%
Vitamin B2 0.22mg 0mg 17%
Potassium 566mg 8mg 16%
Monounsaturated fat 2.376g 7.888g 14%
Folate 52µg 0µg 13%
Vitamin B6 0.165mg 0.009mg 12%
Polyunsaturated fat 2.766g 0.911g 12%
Calories 246kcal 115kcal 7%
Fats 7.03g 10.68g 6%
Vitamin B3 0.934mg 0.037mg 6%
Choline 32.2mg 10.3mg 4%
Vitamin E 1.01mg 1.65mg 4%
Calcium 58mg 88mg 3%
Vitamin K 3.2µg 1.4µg 2%
Vitamin A 0µg 20µg 2%
Vitamin C 0mg 0.9mg 1%
Net carbs 50.82g 3.06g N/A
Sugar 1.45g 0g N/A
Saturated fat 1.328g 1.415g 0%
Tryptophan 0.335mg 0%
Threonine 0.502mg 0.026mg 0%
Isoleucine 0.668mg 0.031mg 0%
Leucine 1.374mg 0.05mg 0%
Lysine 0.76mg 0.032mg 0%
Methionine 0.335mg 0.012mg 0%
Phenylalanine 0.908mg 0.029mg 0%
Valine 0.964mg 0.038mg 0%
Histidine 0.41mg 0.023mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Olive
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
4%
Olive
Minerals Daily Need Coverage Score
195%
Bran raw
35%
Olive

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 731mg)
Which food is lower in Saturated fat?
Bran raw
Bran raw is lower in Saturated fat (difference - 0.087g)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 56)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $3.5)
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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.