Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Bran raw
  5. Compare
  6. Bran raw vs. Orange juice

Bran raw vs. Orange juice — In-Depth Nutrition Comparison

Compare

How are Bran raw and Orange juice different?

  • Bran raw is higher in Manganese, Phosphorus, Vitamin B1, Selenium, Iron, Fiber, Magnesium, Copper, and Zinc, however, Orange juice is richer in Vitamin C.
  • Daily need coverage for Manganese from Bran raw is 244% higher.
  • Bran raw contains 452 times more Selenium than Orange juice. While Bran raw contains 45.2µg of Selenium, Orange juice contains only 0.1µg.

Oat bran, raw and Orange juice, raw are the varieties used in this article.

Infographic

Bran raw vs Orange juice 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.
Bran raw
Bran raw
9
:
1
Orange juice
Orange juice
Contains more Calcium +427.3%
Contains more Iron +2605%
Contains more Magnesium +2036.4%
Contains more Phosphorus +4217.6%
Contains more Potassium +183%
Contains more Zinc +6120%
Contains more Copper +815.9%
Contains more Manganese +40114.3%
Contains more Selenium +45100%
Contains less Sodium -75%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Orange juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Contains more Calcium +427.3%
Contains more Iron +2605%
Contains more Magnesium +2036.4%
Contains more Phosphorus +4217.6%
Contains more Potassium +183%
Contains more Zinc +6120%
Contains more Copper +815.9%
Contains more Manganese +40114.3%
Contains more Selenium +45100%
Contains less Sodium -75%

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.
Bran raw
Bran raw
8
:
2
Orange juice
Orange juice
Contains more Vitamin E +2425%
Contains more Vitamin B1 +1200%
Contains more Vitamin B2 +633.3%
Contains more Vitamin B3 +133.5%
Contains more Vitamin B5 +686.3%
Contains more Vitamin B6 +312.5%
Contains more Folate +73.3%
Contains more Vitamin K +3100%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Orange juice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Contains more Vitamin E +2425%
Contains more Vitamin B1 +1200%
Contains more Vitamin B2 +633.3%
Contains more Vitamin B3 +133.5%
Contains more Vitamin B5 +686.3%
Contains more Vitamin B6 +312.5%
Contains more Folate +73.3%
Contains more Vitamin K +3100%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
4
:
1
Orange juice
Orange juice
Contains more Protein +2371.4%
Contains more Fats +3415%
Contains more Carbs +536.7%
Contains more Other +625%
Contains more Water +1248.1%
Bran raw
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
Orange juice
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more Protein +2371.4%
Contains more Fats +3415%
Contains more Carbs +536.7%
Contains more Other +625%
Contains more Water +1248.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Orange juice
Orange juice
Contains more Monounsaturated Fat +6500%
Contains more Polyunsaturated fat +6815%
Contains less Saturated Fat -98.2%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Orange juice
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
Contains more Monounsaturated Fat +6500%
Contains more Polyunsaturated fat +6815%
Contains less Saturated Fat -98.2%

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 Orange juice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bran raw Orange juice Opinion
Net carbs 50.82g 10.2g Bran raw
Protein 17.3g 0.7g Bran raw
Fats 7.03g 0.2g Bran raw
Carbs 66.22g 10.4g Bran raw
Calories 246kcal 45kcal Bran raw
Sugar 1.45g 8.4g Bran raw
Fiber 15.4g 0.2g Bran raw
Calcium 58mg 11mg Bran raw
Iron 5.41mg 0.2mg Bran raw
Magnesium 235mg 11mg Bran raw
Phosphorus 734mg 17mg Bran raw
Potassium 566mg 200mg Bran raw
Sodium 4mg 1mg Orange juice
Zinc 3.11mg 0.05mg Bran raw
Copper 0.403mg 0.044mg Bran raw
Manganese 5.63mg 0.014mg Bran raw
Selenium 45.2µg 0.1µg Bran raw
Vitamin A 0IU 200IU Orange juice
Vitamin A RAE 0µg 10µg Orange juice
Vitamin E 1.01mg 0.04mg Bran raw
Vitamin C 0mg 50mg Orange juice
Vitamin B1 1.17mg 0.09mg Bran raw
Vitamin B2 0.22mg 0.03mg Bran raw
Vitamin B3 0.934mg 0.4mg Bran raw
Vitamin B5 1.494mg 0.19mg Bran raw
Vitamin B6 0.165mg 0.04mg Bran raw
Folate 52µg 30µg Bran raw
Vitamin K 3.2µg 0.1µg Bran raw
Tryptophan 0.335mg 0.002mg Bran raw
Threonine 0.502mg 0.008mg Bran raw
Isoleucine 0.668mg 0.008mg Bran raw
Leucine 1.374mg 0.013mg Bran raw
Lysine 0.76mg 0.009mg Bran raw
Methionine 0.335mg 0.003mg Bran raw
Phenylalanine 0.908mg 0.009mg Bran raw
Valine 0.964mg 0.011mg Bran raw
Histidine 0.41mg 0.003mg Bran raw
Saturated Fat 1.328g 0.024g Orange juice
Monounsaturated Fat 2.376g 0.036g Bran raw
Polyunsaturated fat 2.766g 0.04g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Orange juice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
46%
Bran raw
22%
Orange juice
Minerals Daily Need Coverage Score
195%
Bran raw
6%
Orange juice

Comparison summary

Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 1.304g)
Which food is lower in glycemic index?
Orange juice
Orange juice is lower in glycemic index (difference - 6)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 6.95g)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.