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  6. Bran raw vs. Peppermint

Bran raw vs. Peppermint — In-Depth Nutrition Comparison

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What are the differences between bran raw and peppermint?

  • Bran raw is higher in manganese, phosphorus, vitamin B1, magnesium, fiber, vitamin B5, and zinc, yet peppermint is higher in vitamin A, vitamin C, and calcium.
  • Bran raw's daily need coverage for manganese is 194% more.
  • Bran raw has 14 times more vitamin B1 than peppermint. While bran raw has 1.17mg of vitamin B1, peppermint has only 0.082mg.
  • The glycemic index of bran raw is lower.

We used Oat bran, raw and Peppermint, fresh types in this article.

Infographic

Bran raw vs Peppermint 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 57% 73% 50% 191% 110% 30% 31% 4% 153% 0%
Contains more MagnesiumMagnesium +193.8%
Contains more CopperCopper +22.5%
Contains more ZincZinc +180.2%
Contains more PhosphorusPhosphorus +905.5%
Contains less SodiumSodium -87.1%
Contains more ManganeseManganese +378.7%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +319%
~equal in Potassium ~569mg
~equal in Iron ~5.08mg

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 106% 71% 0% 0% 21% 61% 32% 20% 30% 0% 0% 86% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1326.8%
Contains more Vitamin B5Vitamin B5 +342%
Contains more Vitamin B6Vitamin B6 +27.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more Vitamin B3Vitamin B3 +82.7%
Contains more FolateFolate +119.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Peppermint DV% diff.
Manganese 5.63mg 1.176mg 194%
Phosphorus 734mg 73mg 94%
Vitamin B1 1.17mg 0.082mg 91%
Selenium 45.2µg 82%
Magnesium 235mg 80mg 37%
Vitamin C 0mg 31.8mg 35%
Fiber 15.4g 8g 30%
Protein 17.3g 3.75g 27%
Vitamin A 0µg 212µg 24%
Vitamin B5 1.494mg 0.338mg 23%
Calcium 58mg 243mg 19%
Zinc 3.11mg 1.11mg 18%
Carbs 66.22g 14.89g 17%
Folate 52µg 114µg 16%
Polyunsaturated fat 2.766g 0.508g 15%
Calories 246kcal 70kcal 9%
Fats 7.03g 0.94g 9%
Copper 0.403mg 0.329mg 8%
Vitamin E 1.01mg 7%
Choline 32.2mg 6%
Monounsaturated fat 2.376g 0.033g 6%
Saturated fat 1.328g 0.246g 5%
Vitamin B3 0.934mg 1.706mg 5%
Iron 5.41mg 5.08mg 4%
Vitamin B2 0.22mg 0.266mg 4%
Vitamin B6 0.165mg 0.129mg 3%
Vitamin K 3.2µg 3%
Sodium 4mg 31mg 1%
Net carbs 50.82g 6.89g N/A
Potassium 566mg 569mg 0%
Sugar 1.45g N/A
Tryptophan 0.335mg 0.058mg 0%
Threonine 0.502mg 0.154mg 0%
Isoleucine 0.668mg 0.154mg 0%
Leucine 1.374mg 0.281mg 0%
Lysine 0.76mg 0.161mg 0%
Methionine 0.335mg 0.053mg 0%
Phenylalanine 0.908mg 0.191mg 0%
Valine 0.964mg 0.187mg 0%
Histidine 0.41mg 0.075mg 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
4% 15% 79% 2%
Protein: 3.75 g
Fats: 0.94 g
Carbs: 14.89 g
Water: 78.65 g
Other: 1.77 g
Contains more ProteinProtein +361.3%
Contains more FatsFats +647.9%
Contains more CarbsCarbs +344.7%
Contains more OtherOther +63.8%
Contains more WaterWater +1100.8%

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
31% 4% 65%
Saturated fat: Sat. Fat 0.246 g
Monounsaturated fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +7100%
Contains more Poly. FatPolyunsaturated fat +444.5%
Contains less Sat. FatSaturated fat -81.5%

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. Peppermint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173474/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.