Bran raw vs. Onion — In-Depth Nutrition Comparison
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A recap on differences between bran raw and onions
- Onions have less manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, copper, vitamin B5, and zinc.
- Bran raw covers your daily manganese needs 239% more than onions.
- Onions contain 90 times less selenium than bran raw. Bran raw contains 45.2µg of selenium, while onions contain 0.5µg.
- The glycemic index of bran raw is higher.
Food varieties used in this article are Oat bran, raw and Onions, raw.
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 | +2250% |
| Contains more CalciumCalcium | +152.2% |
| Contains more PotassiumPotassium | +287.7% |
| Contains more IronIron | +2476.2% |
| Contains more CopperCopper | +933.3% |
| Contains more ZincZinc | +1729.4% |
| Contains more PhosphorusPhosphorus | +2431% |
| Contains more ManganeseManganese | +4264.3% |
| Contains more SeleniumSelenium | +8940% |
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 | +4950% |
| Contains more Vitamin B1Vitamin B1 | +2443.5% |
| Contains more Vitamin B2Vitamin B2 | +714.8% |
| Contains more Vitamin B3Vitamin B3 | +705.2% |
| Contains more Vitamin B5Vitamin B5 | +1114.6% |
| Contains more Vitamin B6Vitamin B6 | +37.5% |
| Contains more Vitamin KVitamin K | +700% |
| Contains more FolateFolate | +173.7% |
| Contains more CholineCholine | +427.9% |
| Contains more Vitamin CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 5.63mg | 0.129mg | 239% |
| Phosphorus | 734mg | 29mg | 101% |
| Vitamin B1 | 1.17mg | 0.046mg | 94% |
| Selenium | 45.2µg | 0.5µg | 81% |
| Iron | 5.41mg | 0.21mg | 65% |
| Fiber | 15.4g | 1.7g | 55% |
| Magnesium | 235mg | 10mg | 54% |
| Copper | 0.403mg | 0.039mg | 40% |
| Protein | 17.3g | 1.1g | 32% |
| Vitamin B5 | 1.494mg | 0.123mg | 27% |
| Zinc | 3.11mg | 0.17mg | 27% |
| Carbs | 66.22g | 9.34g | 19% |
| Polyunsaturated fat | 2.766g | 0.017g | 18% |
| Vitamin B2 | 0.22mg | 0.027mg | 15% |
| Potassium | 566mg | 146mg | 12% |
| Fats | 7.03g | 0.1g | 11% |
| Calories | 246kcal | 40kcal | 10% |
| Vitamin C | 0mg | 7.4mg | 8% |
| Folate | 52µg | 19µg | 8% |
| Vitamin E | 1.01mg | 0.02mg | 7% |
| Saturated fat | 1.328g | 0.042g | 6% |
| Monounsaturated fat | 2.376g | 0.013g | 6% |
| Vitamin B3 | 0.934mg | 0.116mg | 5% |
| Choline | 32.2mg | 6.1mg | 5% |
| Calcium | 58mg | 23mg | 4% |
| Vitamin B6 | 0.165mg | 0.12mg | 3% |
| Fructose | 1.29g | 2% | |
| Vitamin K | 3.2µg | 0.4µg | 2% |
| Net carbs | 50.82g | 7.64g | N/A |
| Sugar | 1.45g | 4.24g | N/A |
| Sodium | 4mg | 4mg | 0% |
| Tryptophan | 0.335mg | 0.014mg | 0% |
| Threonine | 0.502mg | 0.021mg | 0% |
| Isoleucine | 0.668mg | 0.014mg | 0% |
| Leucine | 1.374mg | 0.025mg | 0% |
| Lysine | 0.76mg | 0.039mg | 0% |
| Methionine | 0.335mg | 0.002mg | 0% |
| Phenylalanine | 0.908mg | 0.025mg | 0% |
| Valine | 0.964mg | 0.021mg | 0% |
| Histidine | 0.41mg | 0.014mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1472.7% |
| Contains more FatsFats | +6930% |
| Contains more CarbsCarbs | +609% |
| Contains more OtherOther | +728.6% |
| Contains more WaterWater | +1260.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +18176.9% |
| Contains more Poly. FatPolyunsaturated fat | +16170.6% |
| Contains less Sat. FatSaturated fat | -96.8% |