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  6. Bran raw vs. Orange

Bran raw vs. Orange — In-Depth Nutrition Comparison

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Summary of differences between Bran raw and Orange

  • Bran raw has more Manganese, Phosphorus, Vitamin B1, Selenium, Iron, Magnesium, Fiber, Copper, and Zinc, while Orange has more Vitamin C.
  • Bran raw covers your daily need of Manganese 244% more than Orange.
  • Bran raw contains 90 times more Selenium than Orange. While Bran raw contains 45.2µg of Selenium, Orange contains only 0.5µg.

These are the specific foods used in this comparison Oat bran, raw and Oranges, raw, all commercial varieties.

Infographic

Bran raw vs Orange 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
Orange
Contains more Calcium +45%
Contains more Iron +5310%
Contains more Magnesium +2250%
Contains more Phosphorus +5142.9%
Contains more Potassium +212.7%
Contains more Zinc +4342.9%
Contains more Copper +795.6%
Contains more Manganese +22420%
Contains more Selenium +8940%
Contains less Sodium -100%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Calcium +45%
Contains more Iron +5310%
Contains more Magnesium +2250%
Contains more Phosphorus +5142.9%
Contains more Potassium +212.7%
Contains more Zinc +4342.9%
Contains more Copper +795.6%
Contains more Manganese +22420%
Contains more Selenium +8940%
Contains less Sodium -100%

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
Orange
Contains more Vitamin E +461.1%
Contains more Vitamin B1 +1244.8%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +231.2%
Contains more Vitamin B5 +497.6%
Contains more Vitamin B6 +175%
Contains more Folate +73.3%
Contains more Vitamin K +∞%
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
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin E +461.1%
Contains more Vitamin B1 +1244.8%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +231.2%
Contains more Vitamin B5 +497.6%
Contains more Vitamin B6 +175%
Contains more Folate +73.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
4
:
1
Orange
Orange
Contains more Protein +1740.4%
Contains more Fats +5758.3%
Contains more Carbs +463.6%
Contains more Other +559.1%
Contains more Water +1224.4%
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
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Protein +1740.4%
Contains more Fats +5758.3%
Contains more Carbs +463.6%
Contains more Other +559.1%
Contains more Water +1224.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Orange
Orange
Contains more Monounsaturated Fat +10230.4%
Contains more Polyunsaturated fat +10964%
Contains less Saturated Fat -98.9%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Monounsaturated Fat +10230.4%
Contains more Polyunsaturated fat +10964%
Contains less Saturated Fat -98.9%

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
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar 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 Orange Opinion
Net carbs 50.82g 9.35g Bran raw
Protein 17.3g 0.94g Bran raw
Fats 7.03g 0.12g Bran raw
Carbs 66.22g 11.75g Bran raw
Calories 246kcal 47kcal Bran raw
Sugar 1.45g 9.35g Bran raw
Fiber 15.4g 2.4g Bran raw
Calcium 58mg 40mg Bran raw
Iron 5.41mg 0.1mg Bran raw
Magnesium 235mg 10mg Bran raw
Phosphorus 734mg 14mg Bran raw
Potassium 566mg 181mg Bran raw
Sodium 4mg 0mg Orange
Zinc 3.11mg 0.07mg Bran raw
Copper 0.403mg 0.045mg Bran raw
Manganese 5.63mg 0.025mg Bran raw
Selenium 45.2µg 0.5µg Bran raw
Vitamin A 0IU 225IU Orange
Vitamin A RAE 0µg 11µg Orange
Vitamin E 1.01mg 0.18mg Bran raw
Vitamin C 0mg 53.2mg Orange
Vitamin B1 1.17mg 0.087mg Bran raw
Vitamin B2 0.22mg 0.04mg Bran raw
Vitamin B3 0.934mg 0.282mg Bran raw
Vitamin B5 1.494mg 0.25mg Bran raw
Vitamin B6 0.165mg 0.06mg Bran raw
Folate 52µg 30µg Bran raw
Vitamin K 3.2µg 0µg Bran raw
Tryptophan 0.335mg 0.009mg Bran raw
Threonine 0.502mg 0.015mg Bran raw
Isoleucine 0.668mg 0.025mg Bran raw
Leucine 1.374mg 0.023mg Bran raw
Lysine 0.76mg 0.047mg Bran raw
Methionine 0.335mg 0.02mg Bran raw
Phenylalanine 0.908mg 0.031mg Bran raw
Valine 0.964mg 0.04mg Bran raw
Histidine 0.41mg 0.018mg Bran raw
Saturated Fat 1.328g 0.015g Orange
Monounsaturated Fat 2.376g 0.023g Bran raw
Polyunsaturated fat 2.766g 0.025g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Orange
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
24%
Orange
Minerals Daily Need Coverage Score
195%
Bran raw
7%
Orange

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 1.313g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 11)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 7.9g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $0.4)
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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.