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  6. Bran raw vs. Passion fruit

Bran raw vs. Passion fruit — In-Depth Nutrition Comparison

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The main differences between bran raw and passion fruit

  • Bran raw has more vitamin B1, phosphorus, selenium, magnesium, iron, copper, zinc, and fiber; however, passion fruit has more vitamin C and vitamin A.
  • Daily need coverage for vitamin B1 for bran raw is 98% higher.
  • Passion fruit has 75 times less selenium than bran raw. Bran raw has 45.2µg of selenium, while passion fruit has 0.6µg.
  • Bran raw has a higher glycemic index than passion fruit.

Food types used in this article are Oat bran, raw and Passion-fruit, (granadilla), purple, raw.

Infographic

Bran raw vs Passion fruit 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 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
Contains more MagnesiumMagnesium +710.3%
Contains more CalciumCalcium +383.3%
Contains more PotassiumPotassium +62.6%
Contains more IronIron +238.1%
Contains more CopperCopper +368.6%
Contains more ZincZinc +3010%
Contains more PhosphorusPhosphorus +979.4%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +7433.3%

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 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Contains more Vitamin EVitamin E +4950%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +69.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +65%
Contains more Vitamin KVitamin K +357.1%
Contains more FolateFolate +271.4%
Contains more CholineCholine +323.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +60.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Passion fruit DV% diff.
Manganese 5.63mg 245%
Vitamin B1 1.17mg 0mg 98%
Phosphorus 734mg 68mg 95%
Selenium 45.2µg 0.6µg 81%
Magnesium 235mg 29mg 49%
Iron 5.41mg 1.6mg 48%
Copper 0.403mg 0.086mg 35%
Vitamin C 0mg 30mg 33%
Protein 17.3g 2.2g 30%
Vitamin B5 1.494mg 30%
Zinc 3.11mg 0.1mg 27%
Fiber 15.4g 10.4g 20%
Polyunsaturated fat 2.766g 0.411g 16%
Carbs 66.22g 23.38g 14%
Folate 52µg 14µg 10%
Fats 7.03g 0.7g 10%
Vitamin B2 0.22mg 0.13mg 7%
Calories 246kcal 97kcal 7%
Vitamin E 1.01mg 0.02mg 7%
Vitamin A 0µg 64µg 7%
Potassium 566mg 348mg 6%
Saturated fat 1.328g 0.059g 6%
Monounsaturated fat 2.376g 0.086g 6%
Vitamin B6 0.165mg 0.1mg 5%
Calcium 58mg 12mg 5%
Vitamin B3 0.934mg 1.5mg 4%
Choline 32.2mg 7.6mg 4%
Vitamin K 3.2µg 0.7µg 2%
Sodium 4mg 28mg 1%
Net carbs 50.82g 12.98g N/A
Sugar 1.45g 11.2g N/A
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 0%

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
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more ProteinProtein +686.4%
Contains more FatsFats +904.3%
Contains more CarbsCarbs +183.2%
Contains more OtherOther +267.1%
Contains more WaterWater +1013.4%

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
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
Contains more Mono. FatMonounsaturated fat +2662.8%
Contains more Poly. FatPolyunsaturated fat +573%
Contains less Sat. FatSaturated fat -95.6%

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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.