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Bran raw vs. Pineapple juice — In-Depth Nutrition Comparison

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Important differences between bran raw and pineapple juice

  • Bran raw has more manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, copper, and vitamin B5; however, pineapple juice has more vitamin C.
  • Bran raw's daily need coverage for manganese is 223% more.
  • Bran raw has 452 times more selenium than pineapple juice. Bran raw has 45.2µg of selenium, while pineapple juice has 0.1µg.

The food varieties used in the comparison are Oat bran, raw and Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid.

Infographic

Bran raw vs Pineapple juice 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 8.6% 3.9% 11% 12% 23% 3% 3.4% 0.26% 66% 0.55%
Contains more MagnesiumMagnesium +1858.3%
Contains more CalciumCalcium +346.2%
Contains more PotassiumPotassium +335.4%
Contains more IronIron +1645.2%
Contains more CopperCopper +484.1%
Contains more ZincZinc +2727.3%
Contains more PhosphorusPhosphorus +9075%
Contains more ManganeseManganese +1017.1%
Contains more SeleniumSelenium +45100%
Contains less SodiumSodium -50%

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 146% 0% 0.4% 0% 15% 4.8% 3.7% 3.4% 23% 0% 0.75% 14% 1.8%
Contains more Vitamin EVitamin E +4950%
Contains more Vitamin B1Vitamin B1 +1917.2%
Contains more Vitamin B2Vitamin B2 +947.6%
Contains more Vitamin B3Vitamin B3 +369.3%
Contains more Vitamin B5Vitamin B5 +2567.9%
Contains more Vitamin B6Vitamin B6 +65%
Contains more Vitamin KVitamin K +966.7%
Contains more FolateFolate +188.9%
Contains more CholineCholine +875.8%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~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
13% 86%
Protein: 0.36 g
Fats: 0.12 g
Carbs: 12.87 g
Water: 86.37 g
Other: 0.28 g
Contains more ProteinProtein +4705.6%
Contains more FatsFats +5758.3%
Contains more CarbsCarbs +414.5%
Contains more OtherOther +935.7%
Contains more WaterWater +1218.6%

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
13% 22% 66%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +16871.4%
Contains more Poly. FatPolyunsaturated fat +6485.7%
Contains less Sat. FatSaturated fat -99.4%

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 Pineapple juice
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bran raw Pineapple juice DV% diff.
Manganese 5.63mg 0.504mg 223%
Phosphorus 734mg 8mg 104%
Vitamin B1 1.17mg 0.058mg 93%
Selenium 45.2µg 0.1µg 82%
Iron 5.41mg 0.31mg 64%
Fiber 15.4g 0.2g 61%
Magnesium 235mg 12mg 53%
Vitamin C 0mg 43.8mg 49%
Copper 0.403mg 0.069mg 37%
Protein 17.3g 0.36g 34%
Vitamin B5 1.494mg 0.056mg 29%
Zinc 3.11mg 0.11mg 27%
Polyunsaturated fat 2.766g 0.042g 18%
Carbs 66.22g 12.87g 18%
Vitamin B2 0.22mg 0.021mg 15%
Potassium 566mg 130mg 13%
Fats 7.03g 0.12g 11%
Calories 246kcal 53kcal 10%
Folate 52µg 18µg 9%
Vitamin E 1.01mg 0.02mg 7%
Monounsaturated fat 2.376g 0.014g 6%
Saturated fat 1.328g 0.008g 6%
Choline 32.2mg 3.3mg 5%
Fructose 3.81g 5%
Vitamin B6 0.165mg 0.1mg 5%
Calcium 58mg 13mg 5%
Vitamin B3 0.934mg 0.199mg 5%
Vitamin K 3.2µg 0.3µg 2%
Net carbs 50.82g 12.67g N/A
Sugar 1.45g 9.98g N/A
Sodium 4mg 2mg 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Pineapple juice
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
16%
Pineapple juice
Minerals Daily Need Coverage Score
195%
Bran raw
13%
Pineapple juice

Comparison summary

Which food contains less Sodium?
Pineapple juice
Pineapple juice contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Pineapple juice
Pineapple juice is lower in Saturated fat (difference - 1.32g)
Which food is lower in glycemic index?
Pineapple juice
Pineapple juice is lower in glycemic index (difference - 9)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 8.53g)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pineapple juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168187/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.