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Bran raw vs. Oregano — In-Depth Nutrition Comparison

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Significant differences between bran raw and oregano

  • Bran raw has more phosphorus, vitamin B1, and selenium; however, oregano is richer in vitamin K, iron, calcium, vitamin E, fiber, vitamin B6, and folate.
  • Oregano covers your daily vitamin K needs 515% more than bran raw.
  • Oregano has 10 times less selenium than bran raw. Bran raw has 45.2µg of selenium, while oregano has 4.5µg.
  • Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of oregano is 5.

Specific food types used in this comparison are Oat bran, raw and Spices, oregano, dried.

Infographic

Bran raw vs Oregano 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 193% 479% 111% 1380% 211% 73% 63% 3.3% 651% 25%
Contains more ZincZinc +15.6%
Contains more PhosphorusPhosphorus +395.9%
Contains less SodiumSodium -84%
Contains more ManganeseManganese +12.8%
Contains more SeleniumSelenium +904.4%
Contains more MagnesiumMagnesium +14.9%
Contains more CalciumCalcium +2653.4%
Contains more PotassiumPotassium +122.6%
Contains more IronIron +580.2%
Contains more CopperCopper +57.1%

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 7.7% 28% 365% 0% 44% 122% 87% 55% 241% 0% 1554% 178% 18%
Contains more Vitamin B1Vitamin B1 +561%
Contains more Vitamin B5Vitamin B5 +62.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1707.9%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B3Vitamin B3 +396.8%
Contains more Vitamin B6Vitamin B6 +532.7%
Contains more Vitamin KVitamin K +19328.1%
Contains more FolateFolate +355.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~32.3mg

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
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
Contains more ProteinProtein +92.2%
Contains more FatsFats +64.3%
Contains more WaterWater +51.6%
Contains more OtherOther +171.4%
~equal in Carbs ~68.92g

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
43% 20% 38%
Saturated fat: Sat. Fat 1.551 g
Monounsaturated fat: Mono. Fat 0.716 g
Polyunsaturated fat: Poly. Fat 1.369 g
Contains less Sat. FatSaturated fat -14.4%
Contains more Mono. FatMonounsaturated fat +231.8%
Contains more Poly. FatPolyunsaturated fat +102%

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 Oregano
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bran raw Oregano DV% diff.
Vitamin K 3.2µg 621.7µg 515%
Iron 5.41mg 36.8mg 392%
Calcium 58mg 1597mg 154%
Vitamin E 1.01mg 18.26mg 115%
Fiber 15.4g 42.5g 108%
Phosphorus 734mg 148mg 84%
Vitamin B1 1.17mg 0.177mg 83%
Selenium 45.2µg 4.5µg 74%
Vitamin B6 0.165mg 1.044mg 68%
Folate 52µg 237µg 46%
Manganese 5.63mg 4.99mg 28%
Copper 0.403mg 0.633mg 26%
Vitamin B2 0.22mg 0.528mg 24%
Vitamin B3 0.934mg 4.64mg 23%
Potassium 566mg 1260mg 20%
Protein 17.3g 9g 17%
Vitamin B5 1.494mg 0.921mg 11%
Vitamin A 0µg 85µg 9%
Polyunsaturated fat 2.766g 1.369g 9%
Magnesium 235mg 270mg 8%
Monounsaturated fat 2.376g 0.716g 4%
Fats 7.03g 4.28g 4%
Zinc 3.11mg 2.69mg 4%
Vitamin C 0mg 2.3mg 3%
Saturated fat 1.328g 1.551g 1%
Fructose 1.13g 1%
Calories 246kcal 265kcal 1%
Sodium 4mg 25mg 1%
Carbs 66.22g 68.92g 1%
Net carbs 50.82g 26.42g N/A
Sugar 1.45g 4.09g N/A
Choline 32.2mg 32.3mg 0%
Tryptophan 0.335mg 0.203mg 0%
Threonine 0.502mg 0.322mg 0%
Isoleucine 0.668mg 0.441mg 0%
Leucine 1.374mg 0.78mg 0%
Lysine 0.76mg 0.5mg 0%
Methionine 0.335mg 0.127mg 0%
Phenylalanine 0.908mg 0.449mg 0%
Valine 0.964mg 0.585mg 0%
Histidine 0.41mg 0.144mg 0%
Omega-3 - ALA 0.621g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Oregano
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
208%
Oregano
Minerals Daily Need Coverage Score
195%
Bran raw
319%
Oregano

Comparison summary

Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 51)
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 2.64g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Bran raw
Bran raw is lower in Saturated fat (difference - 0.223g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $4.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/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.