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  6. Bran raw vs. Oregano

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.

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.
Bran raw
Bran raw
5
:
5
Oregano
Oregano
Contains more Phosphorus +395.9%
Contains less Sodium -84%
Contains more Zinc +15.6%
Contains more Manganese +12.8%
Contains more Selenium +904.4%
Contains more Calcium +2653.4%
Contains more Iron +580.2%
Contains more Magnesium +14.9%
Contains more Potassium +122.6%
Contains more Copper +57.1%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Oregano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 480% 1380% 193% 64% 112% 4% 74% 212% 651% 25%
Contains more Phosphorus +395.9%
Contains less Sodium -84%
Contains more Zinc +15.6%
Contains more Manganese +12.8%
Contains more Selenium +904.4%
Contains more Calcium +2653.4%
Contains more Iron +580.2%
Contains more Magnesium +14.9%
Contains more Potassium +122.6%
Contains more Copper +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.
Bran raw
Bran raw
2
:
8
Oregano
Oregano
Contains more Vitamin B1 +561%
Contains more Vitamin B5 +62.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +1707.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +396.8%
Contains more Vitamin B6 +532.7%
Contains more Folate +355.8%
Contains more Vitamin K +19328.1%
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%
Oregano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 103% 366% 0% 8% 45% 122% 87% 56% 241% 178% 0% 1555%
Contains more Vitamin B1 +561%
Contains more Vitamin B5 +62.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +1707.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +396.8%
Contains more Vitamin B6 +532.7%
Contains more Folate +355.8%
Contains more Vitamin K +19328.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
2
:
3
Oregano
Oregano
Contains more Protein +92.2%
Contains more Fats +64.3%
Contains more Water +51.6%
Contains more Other +171.4%
Equal in Carbs - 68.92
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
Oregano
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 Protein +92.2%
Contains more Fats +64.3%
Contains more Water +51.6%
Contains more Other +171.4%
Equal in Carbs - 68.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
3
:
0
Oregano
Oregano
Contains less Saturated Fat -14.4%
Contains more Monounsaturated Fat +231.8%
Contains more Polyunsaturated fat +102%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Oregano
43% 20% 38%
Saturated Fat: 1.551 g
Monounsaturated Fat: 0.716 g
Polyunsaturated fat: 1.369 g
Contains less Saturated Fat -14.4%
Contains more Monounsaturated Fat +231.8%
Contains more Polyunsaturated 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 Opinion
Net carbs 50.82g 26.42g Bran raw
Protein 17.3g 9g Bran raw
Fats 7.03g 4.28g Bran raw
Carbs 66.22g 68.92g Oregano
Calories 246kcal 265kcal Oregano
Fructose 1.13g Oregano
Sugar 1.45g 4.09g Bran raw
Fiber 15.4g 42.5g Oregano
Calcium 58mg 1597mg Oregano
Iron 5.41mg 36.8mg Oregano
Magnesium 235mg 270mg Oregano
Phosphorus 734mg 148mg Bran raw
Potassium 566mg 1260mg Oregano
Sodium 4mg 25mg Bran raw
Zinc 3.11mg 2.69mg Bran raw
Copper 0.403mg 0.633mg Oregano
Manganese 5.63mg 4.99mg Bran raw
Selenium 45.2µg 4.5µg Bran raw
Vitamin A 0IU 1701IU Oregano
Vitamin A RAE 0µg 85µg Oregano
Vitamin E 1.01mg 18.26mg Oregano
Vitamin C 0mg 2.3mg Oregano
Vitamin B1 1.17mg 0.177mg Bran raw
Vitamin B2 0.22mg 0.528mg Oregano
Vitamin B3 0.934mg 4.64mg Oregano
Vitamin B5 1.494mg 0.921mg Bran raw
Vitamin B6 0.165mg 1.044mg Oregano
Folate 52µg 237µg Oregano
Vitamin K 3.2µg 621.7µg Oregano
Tryptophan 0.335mg 0.203mg Bran raw
Threonine 0.502mg 0.322mg Bran raw
Isoleucine 0.668mg 0.441mg Bran raw
Leucine 1.374mg 0.78mg Bran raw
Lysine 0.76mg 0.5mg Bran raw
Methionine 0.335mg 0.127mg Bran raw
Phenylalanine 0.908mg 0.449mg Bran raw
Valine 0.964mg 0.585mg Bran raw
Histidine 0.41mg 0.144mg Bran raw
Saturated Fat 1.328g 1.551g Bran raw
Monounsaturated Fat 2.376g 0.716g Bran raw
Polyunsaturated fat 2.766g 1.369g Bran raw
Omega-3 - ALA 0.621g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Oregano
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
230%
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.