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  6. Bran raw vs. Omelette

Bran raw vs. Omelette — In-Depth Nutrition Comparison

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Summary of differences between bran raw and omelette

  • Bran raw has more manganese, vitamin B1, phosphorus, fiber, magnesium, iron, copper, and selenium, while omelette has more choline.
  • Bran raw covers your daily need for manganese, 244% more than omelette.
  • Omelette has a lower glycemic index. The glycemic index of omelette is 0, while the glycemic index of bran raw is 56.

These are the specific foods used in this comparison Oat bran, raw and Egg, whole, cooked, omelet.

Infographic

Bran raw vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +2036.4%
Contains more CalciumCalcium +20.8%
Contains more PotassiumPotassium +383.8%
Contains more IronIron +265.5%
Contains more CopperCopper +539.7%
Contains more ZincZinc +185.3%
Contains more PhosphorusPhosphorus +339.5%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +23358.3%
Contains more SeleniumSelenium +75.2%

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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin B1Vitamin B1 +3341.2%
Contains more Vitamin B3Vitamin B3 +1359.4%
Contains more Vitamin B5Vitamin B5 +15.9%
Contains more Vitamin B6Vitamin B6 +15.4%
Contains more FolateFolate +33.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +27.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +75.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +40.6%
Contains more CholineCholine +668.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Bran raw Omelette DV% diff.
Manganese 5.63mg 0.024mg 244%
Cholesterol 0mg 313mg 104%
Vitamin B1 1.17mg 0.034mg 95%
Phosphorus 734mg 167mg 81%
Fiber 15.4g 0g 62%
Magnesium 235mg 11mg 53%
Iron 5.41mg 1.48mg 49%
Choline 32.2mg 247.6mg 39%
Copper 0.403mg 0.063mg 38%
Selenium 45.2µg 25.8µg 35%
Vitamin B12 0µg 0.76µg 32%
Carbs 66.22g 0.64g 22%
Vitamin A 0µg 172µg 19%
Zinc 3.11mg 1.09mg 18%
Potassium 566mg 117mg 13%
Protein 17.3g 10.57g 13%
Vitamin B2 0.22mg 0.386mg 13%
Saturated fat 1.328g 3.319g 9%
Vitamin D 0IU 69IU 9%
Vitamin D 0µg 1.7µg 9%
Sodium 4mg 155mg 7%
Fats 7.03g 11.66g 7%
Monounsaturated fat 2.376g 4.843g 6%
Calories 246kcal 154kcal 5%
Vitamin B3 0.934mg 0.064mg 5%
Vitamin B5 1.494mg 1.289mg 4%
Folate 52µg 39µg 3%
Vitamin B6 0.165mg 0.143mg 2%
Vitamin E 1.01mg 1.29mg 2%
Vitamin K 3.2µg 4.5µg 1%
Calcium 58mg 48mg 1%
Net carbs 50.82g 0.64g N/A
Sugar 1.45g 0.31g N/A
Trans fat 0.709g N/A
Polyunsaturated fat 2.766g 2.712g 0%
Tryptophan 0.335mg 0.14mg 0%
Threonine 0.502mg 0.467mg 0%
Isoleucine 0.668mg 0.565mg 0%
Leucine 1.374mg 0.913mg 0%
Lysine 0.76mg 0.767mg 0%
Methionine 0.335mg 0.319mg 0%
Phenylalanine 0.908mg 0.572mg 0%
Valine 0.964mg 0.722mg 0%
Histidine 0.41mg 0.26mg 0%
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more ProteinProtein +63.7%
Contains more CarbsCarbs +10246.9%
Contains more OtherOther +190%
Contains more FatsFats +65.9%
Contains more WaterWater +1062.3%

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -60%
Contains more Mono. FatMonounsaturated fat +103.8%
~equal in Polyunsaturated fat ~2.712g

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.