Bran raw vs. Pilaf — In-Depth Nutrition Comparison
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A recap on differences between bran raw and pilaf
- Bran raw has more manganese, phosphorus, fiber, magnesium, vitamin B1, iron, and copper; however, pilaf is higher in folate and vitamin B3.
- Bran raw covers your daily manganese needs 206% more than pilaf.
- Pilaf contains 13 times less fiber than bran raw. Bran raw contains 15.4g of fiber, while pilaf contains 1.2g.
- Bran raw has less sodium.
Food varieties used in this article are Oat bran, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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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 | +634.4% |
| Contains more PotassiumPotassium | +201.1% |
| Contains more IronIron | +121.7% |
| Contains more CopperCopper | +142.8% |
| Contains more ZincZinc | +207.9% |
| Contains more PhosphorusPhosphorus | +376.6% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +538.3% |
| Contains more SeleniumSelenium | +39.5% |
| Contains more CalciumCalcium | +43.1% |
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.
| Contains more Vitamin EVitamin E | +2425% |
| Contains more Vitamin B1Vitamin B1 | +94% |
| Contains more Vitamin B2Vitamin B2 | +152.9% |
| Contains more Vitamin B5Vitamin B5 | +109% |
| Contains more Vitamin KVitamin K | +540% |
| Contains more CholineCholine | +84% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +556% |
| Contains more Vitamin B6Vitamin B6 | +142.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +307.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 5.63mg | 0.882mg | 206% |
| Phosphorus | 734mg | 154mg | 83% |
| Fiber | 15.4g | 1.2g | 57% |
| Sodium | 4mg | 1303mg | 56% |
| Magnesium | 235mg | 32mg | 48% |
| Vitamin B1 | 1.17mg | 0.603mg | 47% |
| Folate | 52µg | 212µg | 40% |
| Iron | 5.41mg | 2.44mg | 37% |
| Vitamin B3 | 0.934mg | 6.127mg | 32% |
| Starch | 71.23g | 29% | |
| Copper | 0.403mg | 0.166mg | 26% |
| Selenium | 45.2µg | 32.4µg | 23% |
| Zinc | 3.11mg | 1.01mg | 19% |
| Vitamin B6 | 0.165mg | 0.4mg | 18% |
| Vitamin B5 | 1.494mg | 0.715mg | 16% |
| Polyunsaturated fat | 2.766g | 0.377g | 16% |
| Protein | 17.3g | 10.42g | 14% |
| Potassium | 566mg | 188mg | 11% |
| Vitamin B2 | 0.22mg | 0.087mg | 10% |
| Fats | 7.03g | 1.37g | 9% |
| Calories | 246kcal | 359kcal | 6% |
| Vitamin E | 1.01mg | 0.04mg | 6% |
| Saturated fat | 1.328g | 0.307g | 5% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Monounsaturated fat | 2.376g | 0.373g | 5% |
| Carbs | 66.22g | 76.31g | 3% |
| Choline | 32.2mg | 17.5mg | 3% |
| Calcium | 58mg | 83mg | 3% |
| Vitamin K | 3.2µg | 0.5µg | 2% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Net carbs | 50.82g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 1.45g | 1.53g | N/A |
| Vitamin A | 0µg | 4µg | 0% |
| Tryptophan | 0.335mg | 0.086mg | 0% |
| Threonine | 0.502mg | 0.221mg | 0% |
| Isoleucine | 0.668mg | 0.279mg | 0% |
| Leucine | 1.374mg | 0.523mg | 0% |
| Lysine | 0.76mg | 0.189mg | 0% |
| Methionine | 0.335mg | 0.145mg | 0% |
| Phenylalanine | 0.908mg | 0.32mg | 0% |
| Valine | 0.964mg | 0.374mg | 0% |
| Histidine | 0.41mg | 0.15mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +66% |
| Contains more FatsFats | +413.1% |
| Contains more CarbsCarbs | +15.2% |
| Contains more WaterWater | +22.7% |
| Contains more OtherOther | +33.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +537% |
| Contains more Poly. FatPolyunsaturated fat | +633.7% |
| Contains less Sat. FatSaturated fat | -76.9% |