Bran raw vs. Parmesan — In-Depth Nutrition Comparison
Compare
A recap on the differences between bran raw and parmesan
- Bran raw has more manganese, vitamin B1, fiber, iron, magnesium, and copper; however, parmesan is higher in calcium and vitamin B12.
- Bran raw covers your daily manganese needs 242% more than parmesan.
- Bran raw has less saturated fat.
Food varieties used in this article are Oat bran, raw and Cheese, parmesan, grated.
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.
| Contains more MagnesiumMagnesium | +591.2% |
| Contains more PotassiumPotassium | +214.4% |
| Contains more IronIron | +1004.1% |
| Contains more CopperCopper | +907.5% |
| Contains more PhosphorusPhosphorus | +17.1% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +7829.6% |
| Contains more SeleniumSelenium | +31.4% |
| Contains more CalciumCalcium | +1370.7% |
| Contains more ZincZinc | +35% |
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 | +90.6% |
| Contains more Vitamin B1Vitamin B1 | +4400% |
| Contains more Vitamin B3Vitamin B3 | +1067.5% |
| Contains more Vitamin B5Vitamin B5 | +232% |
| Contains more Vitamin B6Vitamin B6 | +103.7% |
| Contains more Vitamin KVitamin K | +88.2% |
| Contains more FolateFolate | +766.7% |
| Contains more CholineCholine | +128.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +62.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 5.63mg | 0.071mg | 242% |
| Vitamin B1 | 1.17mg | 0.026mg | 95% |
| Calcium | 58mg | 853mg | 80% |
| Sodium | 4mg | 1804mg | 78% |
| Saturated fat | 1.328g | 15.371g | 64% |
| Fiber | 15.4g | 0g | 62% |
| Iron | 5.41mg | 0.49mg | 62% |
| Vitamin B12 | 0µg | 1.4µg | 58% |
| Magnesium | 235mg | 34mg | 48% |
| Copper | 0.403mg | 0.04mg | 40% |
| Fats | 7.03g | 27.84g | 32% |
| Cholesterol | 0mg | 86mg | 29% |
| Vitamin A | 0µg | 262µg | 29% |
| Protein | 17.3g | 28.42g | 22% |
| Vitamin B5 | 1.494mg | 0.45mg | 21% |
| Selenium | 45.2µg | 34.4µg | 20% |
| Carbs | 66.22g | 13.91g | 17% |
| Phosphorus | 734mg | 627mg | 15% |
| Folate | 52µg | 6µg | 12% |
| Monounsaturated fat | 2.376g | 7.13g | 12% |
| Potassium | 566mg | 180mg | 11% |
| Vitamin B2 | 0.22mg | 0.358mg | 11% |
| Zinc | 3.11mg | 4.2mg | 10% |
| Polyunsaturated fat | 2.766g | 1.386g | 9% |
| Calories | 246kcal | 420kcal | 9% |
| Vitamin B6 | 0.165mg | 0.081mg | 6% |
| Vitamin B3 | 0.934mg | 0.08mg | 5% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin E | 1.01mg | 0.53mg | 3% |
| Choline | 32.2mg | 14.1mg | 3% |
| Vitamin D | 0IU | 21IU | 3% |
| Vitamin K | 3.2µg | 1.7µg | 1% |
| Net carbs | 50.82g | 13.91g | N/A |
| Sugar | 1.45g | 0.07g | N/A |
| Trans fat | 0.876g | N/A | |
| Tryptophan | 0.335mg | 0.383mg | 0% |
| Threonine | 0.502mg | 1.075mg | 0% |
| Isoleucine | 0.668mg | 1.455mg | 0% |
| Leucine | 1.374mg | 2.747mg | 0% |
| Lysine | 0.76mg | 2.201mg | 0% |
| Methionine | 0.335mg | 0.751mg | 0% |
| Phenylalanine | 0.908mg | 1.538mg | 0% |
| Valine | 0.964mg | 1.865mg | 0% |
| Histidine | 0.41mg | 0.806mg | 0% |
| Omega-3 - ALA | 0.102g | N/A | |
| Omega-3 - DPA | 0g | 0.015g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.002g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.002g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.026g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.006g | N/A | |
| Omega-6 - Linoleic acid | 0.87g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +376.1% |
| Contains more ProteinProtein | +64.3% |
| Contains more FatsFats | +296% |
| Contains more WaterWater | +245.8% |
| Contains more OtherOther | +147.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.4% |
| Contains more Poly. FatPolyunsaturated fat | +99.6% |
| Contains more Mono. FatMonounsaturated fat | +200.1% |