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  6. Bran raw vs. Pizza

Bran raw vs. Pizza — In-Depth Nutrition Comparison

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Important differences between Bran raw and Pizza

  • Bran raw has more Manganese, Phosphorus, Vitamin B1, Fiber, Magnesium, Selenium, Iron, and Copper, however, Pizza has more Vitamin B3.
  • Bran raw's daily need coverage for Manganese is 229% more.
  • Bran raw has 10 times more Magnesium than Pizza. Bran raw has 235mg of Magnesium, while Pizza has 24mg.
  • Bran raw is lower in Sodium.

The food varieties used in the comparison are Oat bran, raw and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust.

Infographic

Bran raw vs Pizza 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.
Bran raw
Bran raw
9
:
1
Pizza
Pizza
Contains more Iron +118.1%
Contains more Magnesium +879.2%
Contains more Phosphorus +239.8%
Contains more Potassium +229.1%
Contains less Sodium -99.3%
Contains more Zinc +132.1%
Contains more Copper +283.8%
Contains more Manganese +1463.9%
Contains more Selenium +127.1%
Contains more Calcium +224.1%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Pizza
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 93% 18% 93% 16% 78% 37% 35% 47% 109%
Contains more Iron +118.1%
Contains more Magnesium +879.2%
Contains more Phosphorus +239.8%
Contains more Potassium +229.1%
Contains less Sodium -99.3%
Contains more Zinc +132.1%
Contains more Copper +283.8%
Contains more Manganese +1463.9%
Contains more Selenium +127.1%
Contains more Calcium +224.1%

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.
Bran raw
Bran raw
5
:
6
Pizza
Pizza
Contains more Vitamin E +21.7%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +12.8%
Contains more Vitamin B6 +106.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +309.5%
Contains more Folate +78.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +109.4%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Pizza
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 17% 0% 5% 98% 45% 72% 0% 19% 70% 53% 17%
Contains more Vitamin E +21.7%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +12.8%
Contains more Vitamin B6 +106.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +309.5%
Contains more Folate +78.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +109.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
3
:
2
Pizza
Pizza
Contains more Protein +51.9%
Contains more Carbs +98.7%
Contains more Other +19.8%
Contains more Fats +37.8%
Contains more Water +559.1%
Bran raw
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
Pizza
11% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 g
Contains more Protein +51.9%
Contains more Carbs +98.7%
Contains more Other +19.8%
Contains more Fats +37.8%
Contains more Water +559.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Pizza
Pizza
Contains less Saturated Fat -70.3%
Contains more Polyunsaturated fat +64.5%
Equal in Monounsaturated Fat - 2.608
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Pizza
51% 30% 19%
Saturated Fat: 4.465 g
Monounsaturated Fat: 2.608 g
Polyunsaturated fat: 1.681 g
Contains less Saturated Fat -70.3%
Contains more Polyunsaturated fat +64.5%
Equal in Monounsaturated Fat - 2.608

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 Pizza
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran raw Pizza Opinion
Net carbs 50.82g 31.03g Bran raw
Protein 17.3g 11.39g Bran raw
Fats 7.03g 9.69g Pizza
Carbs 66.22g 33.33g Bran raw
Calories 246kcal 266kcal Pizza
Starch 26.95g Pizza
Fructose 1g Pizza
Sugar 1.45g 3.58g Bran raw
Fiber 15.4g 2.3g Bran raw
Calcium 58mg 188mg Pizza
Iron 5.41mg 2.48mg Bran raw
Magnesium 235mg 24mg Bran raw
Phosphorus 734mg 216mg Bran raw
Potassium 566mg 172mg Bran raw
Sodium 4mg 598mg Bran raw
Zinc 3.11mg 1.34mg Bran raw
Copper 0.403mg 0.105mg Bran raw
Manganese 5.63mg 0.36mg Bran raw
Selenium 45.2µg 19.9µg Bran raw
Vitamin A 0IU 358IU Pizza
Vitamin A RAE 0µg 69µg Pizza
Vitamin E 1.01mg 0.83mg Bran raw
Vitamin C 0mg 1.4mg Pizza
Vitamin B1 1.17mg 0.39mg Bran raw
Vitamin B2 0.22mg 0.195mg Bran raw
Vitamin B3 0.934mg 3.825mg Pizza
Vitamin B5 1.494mg Bran raw
Vitamin B6 0.165mg 0.08mg Bran raw
Folate 52µg 93µg Pizza
Vitamin B12 0µg 0.42µg Pizza
Vitamin K 3.2µg 6.7µg Pizza
Tryptophan 0.335mg Bran raw
Threonine 0.502mg 0.41mg Bran raw
Isoleucine 0.668mg 0.564mg Bran raw
Leucine 1.374mg 1.139mg Bran raw
Lysine 0.76mg 0.77mg Pizza
Methionine 0.335mg 0.264mg Bran raw
Phenylalanine 0.908mg 0.664mg Bran raw
Valine 0.964mg 0.72mg Bran raw
Histidine 0.41mg 0.355mg Bran raw
Cholesterol 0mg 17mg Bran raw
Trans Fat 0.241g Bran raw
Saturated Fat 1.328g 4.465g Bran raw
Omega-3 - EPA 0g 0.004g Pizza
Omega-3 - DPA 0g 0.004g Pizza
Monounsaturated Fat 2.376g 2.608g Pizza
Polyunsaturated fat 2.766g 1.681g Bran raw
Omega-6 - Eicosadienoic acid 0.003g Pizza
Omega-6 - Linoleic acid 1.367g Pizza
Omega-6 - Gamma-linoleic acid 0.003g Pizza
Omega-3 - ALA 0.175g Pizza
Omega-6 - Dihomo-gamma-linoleic acid 0.009g Pizza

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Pizza
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
46%
Bran raw
35%
Pizza
Minerals Daily Need Coverage Score
195%
Bran raw
58%
Pizza

Comparison summary

Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 2.13g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 594mg)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 3.137g)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/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.