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Bran raw vs. Pea raw — In-Depth Nutrition Comparison

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What are the differences between bran raw and pea raw?

  • Bran raw is higher in manganese, phosphorus, selenium, vitamin B1, iron, magnesium, fiber, vitamin B5, and copper, yet pea raw is higher in vitamin C.
  • Bran raw's daily need coverage for manganese is 227% more.
  • Bran raw has 25 times more selenium than pea raw. While bran raw has 45.2µg of selenium, pea raw has only 1.8µg.

We used Oat bran, raw and Peas, green, raw types in this article.

Infographic

Bran raw vs Pea raw 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more MagnesiumMagnesium +612.1%
Contains more CalciumCalcium +132%
Contains more PotassiumPotassium +132%
Contains more IronIron +268%
Contains more CopperCopper +129%
Contains more ZincZinc +150.8%
Contains more PhosphorusPhosphorus +579.6%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +1273.2%
Contains more SeleniumSelenium +2411.1%

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin EVitamin E +676.9%
Contains more Vitamin B1Vitamin B1 +339.8%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B5Vitamin B5 +1336.5%
Contains more CholineCholine +13.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +123.8%
Contains more Vitamin KVitamin K +675%
Contains more FolateFolate +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.169mg
~equal in Vitamin B12 ~0µg

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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more ProteinProtein +219.2%
Contains more FatsFats +1657.5%
Contains more CarbsCarbs +358.3%
Contains more OtherOther +233.3%
Contains more WaterWater +1104%

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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +6688.6%
Contains more Poly. FatPolyunsaturated fat +1379.1%
Contains less Sat. FatSaturated fat -94.7%

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

All nutrients comparison - raw data values

Nutrient Bran raw Pea raw DV% diff.
Manganese 5.63mg 0.41mg 227%
Phosphorus 734mg 108mg 89%
Selenium 45.2µg 1.8µg 79%
Vitamin B1 1.17mg 0.266mg 75%
Iron 5.41mg 1.47mg 49%
Magnesium 235mg 33mg 48%
Vitamin C 0mg 40mg 44%
Fiber 15.4g 5.7g 39%
Vitamin B5 1.494mg 0.104mg 28%
Copper 0.403mg 0.176mg 25%
Protein 17.3g 5.42g 24%
Vitamin K 3.2µg 24.8µg 18%
Polyunsaturated fat 2.766g 0.187g 17%
Carbs 66.22g 14.45g 17%
Zinc 3.11mg 1.24mg 17%
Fats 7.03g 0.4g 10%
Potassium 566mg 244mg 9%
Calories 246kcal 81kcal 8%
Vitamin B3 0.934mg 2.09mg 7%
Vitamin B2 0.22mg 0.132mg 7%
Vitamin E 1.01mg 0.13mg 6%
Saturated fat 1.328g 0.071g 6%
Monounsaturated fat 2.376g 0.035g 6%
Vitamin A 0µg 38µg 4%
Calcium 58mg 25mg 3%
Folate 52µg 65µg 3%
Choline 32.2mg 28.4mg 1%
Net carbs 50.82g 8.75g N/A
Sugar 1.45g 5.67g N/A
Sodium 4mg 5mg 0%
Vitamin B6 0.165mg 0.169mg 0%
Tryptophan 0.335mg 0.037mg 0%
Threonine 0.502mg 0.203mg 0%
Isoleucine 0.668mg 0.195mg 0%
Leucine 1.374mg 0.323mg 0%
Lysine 0.76mg 0.317mg 0%
Methionine 0.335mg 0.082mg 0%
Phenylalanine 0.908mg 0.2mg 0%
Valine 0.964mg 0.235mg 0%
Histidine 0.41mg 0.107mg 0%
Fructose 0.39g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Pea raw
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
35%
Pea raw
Minerals Daily Need Coverage Score
195%
Bran raw
31%
Pea raw

Comparison summary

Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 1.257g)
Which food is lower in glycemic index?
Pea raw
Pea raw is lower in glycemic index (difference - 2)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 4.22g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 1mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $0.3)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.