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  6. Bran raw vs. Peanut butter

Bran raw vs. Peanut butter — In-Depth Nutrition Comparison

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Differences between bran raw and peanut butter

  • Bran raw has more manganese, vitamin B1, selenium, phosphorus, iron, and fiber, while peanut butter has more vitamin B3, vitamin E, and vitamin B6.
  • Bran raw's daily need coverage for manganese is 172% higher.
  • Peanut butter contains 11 times less selenium than bran raw. Bran raw contains 45.2µg of selenium, while peanut butter contains 4.1µg.
  • The amount of saturated fat in bran raw is lower.
  • Peanut butter has a lower glycemic index. The glycemic index of peanut butter is 14, while the glycemic index of bran raw is 56.

The food types used in this comparison are Oat bran, raw and Peanut butter, smooth style, without salt.

Infographic

Bran raw vs Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more MagnesiumMagnesium +39.9%
Contains more CalciumCalcium +18.4%
Contains more IronIron +210.9%
Contains more ZincZinc +23.9%
Contains more PhosphorusPhosphorus +119.1%
Contains less SodiumSodium -76.5%
Contains more ManganeseManganese +238.1%
Contains more SeleniumSelenium +1002.4%
~equal in Potassium ~558mg
~equal in Copper ~0.422mg

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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin B1Vitamin B1 +680%
Contains more Vitamin B2Vitamin B2 +14.6%
Contains more Vitamin B5Vitamin B5 +31.4%
Contains more Vitamin KVitamin K +966.7%
Contains more Vitamin EVitamin E +801%
Contains more Vitamin B3Vitamin B3 +1303.9%
Contains more Vitamin B6Vitamin B6 +167.3%
Contains more FolateFolate +67.3%
Contains more CholineCholine +95.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Peanut butter DV% diff.
Manganese 5.63mg 1.665mg 172%
Vitamin B1 1.17mg 0.15mg 85%
Vitamin B3 0.934mg 13.112mg 76%
Selenium 45.2µg 4.1µg 75%
Fats 7.03g 51.36g 68%
Polyunsaturated fat 2.766g 12.535g 65%
Monounsaturated fat 2.376g 25.941g 59%
Phosphorus 734mg 335mg 57%
Vitamin E 1.01mg 9.1mg 54%
Iron 5.41mg 1.74mg 46%
Fiber 15.4g 5g 42%
Saturated fat 1.328g 10.325g 41%
Vitamin B6 0.165mg 0.441mg 21%
Calories 246kcal 598kcal 18%
Magnesium 235mg 168mg 16%
Carbs 66.22g 22.31g 15%
Protein 17.3g 22.21g 10%
Folate 52µg 87µg 9%
Vitamin B5 1.494mg 1.137mg 7%
Choline 32.2mg 63mg 6%
Zinc 3.11mg 2.51mg 5%
Copper 0.403mg 0.422mg 2%
Vitamin B2 0.22mg 0.192mg 2%
Vitamin K 3.2µg 0.3µg 2%
Starch 3.56g 1%
Sodium 4mg 17mg 1%
Calcium 58mg 49mg 1%
Net carbs 50.82g 17.31g N/A
Potassium 566mg 558mg 0%
Sugar 1.45g 10.49g N/A
Trans fat 0.075g N/A
Tryptophan 0.335mg 0.231mg 0%
Threonine 0.502mg 0.525mg 0%
Isoleucine 0.668mg 0.616mg 0%
Leucine 1.374mg 1.546mg 0%
Lysine 0.76mg 0.681mg 0%
Methionine 0.335mg 0.265mg 0%
Phenylalanine 0.908mg 1.202mg 0%
Valine 0.964mg 0.782mg 0%
Histidine 0.41mg 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more CarbsCarbs +196.8%
Contains more WaterWater +432.5%
Contains more ProteinProtein +28.4%
Contains more FatsFats +630.6%
~equal in Other ~2.89g

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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -87.1%
Contains more Mono. FatMonounsaturated fat +991.8%
Contains more Poly. FatPolyunsaturated fat +353.2%

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.