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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.
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%
Pizza
Pizza
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 56% 15% 93% 35% 37% 93% 78% 47% 109%
Contains more MagnesiumMagnesium +879.2%
Contains more PotassiumPotassium +229.1%
Contains more IronIron +118.1%
Contains more CopperCopper +283.8%
Contains more ZincZinc +132.1%
Contains more PhosphorusPhosphorus +239.8%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +1463.9%
Contains more SeleniumSelenium +127.1%
Contains more CalciumCalcium +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.
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%
Pizza
Pizza
6
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 4.7% 23% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
Contains more Vitamin EVitamin E +21.7%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +12.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +106.3%
Contains more CholineCholine +96.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +309.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +109.4%
Contains more FolateFolate +78.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Pizza DV% diff.
Manganese 5.63mg 0.36mg 229%
Phosphorus 734mg 216mg 74%
Vitamin B1 1.17mg 0.39mg 65%
Fiber 15.4g 2.3g 52%
Magnesium 235mg 24mg 50%
Selenium 45.2µg 19.9µg 46%
Iron 5.41mg 2.48mg 37%
Copper 0.403mg 0.105mg 33%
Vitamin B5 1.494mg 30%
Sodium 4mg 598mg 26%
Vitamin B12 0µg 0.42µg 18%
Vitamin B3 0.934mg 3.825mg 18%
Zinc 3.11mg 1.34mg 16%
Saturated fat 1.328g 4.465g 14%
Calcium 58mg 188mg 13%
Potassium 566mg 172mg 12%
Protein 17.3g 11.39g 12%
Starch 26.95g 11%
Carbs 66.22g 33.33g 11%
Folate 52µg 93µg 10%
Vitamin A 0µg 69µg 8%
Polyunsaturated fat 2.766g 1.681g 7%
Vitamin B6 0.165mg 0.08mg 7%
Cholesterol 0mg 17mg 6%
Fats 7.03g 9.69g 4%
Choline 32.2mg 16.4mg 3%
Vitamin K 3.2µg 6.7µg 3%
Vitamin B2 0.22mg 0.195mg 2%
Vitamin C 0mg 1.4mg 2%
Monounsaturated fat 2.376g 2.608g 1%
Fructose 1g 1%
Calories 246kcal 266kcal 1%
Vitamin E 1.01mg 0.83mg 1%
Net carbs 50.82g 31.03g N/A
Sugar 1.45g 3.58g N/A
Trans fat 0.241g N/A
Tryptophan 0.335mg 0%
Threonine 0.502mg 0.41mg 0%
Isoleucine 0.668mg 0.564mg 0%
Leucine 1.374mg 1.139mg 0%
Lysine 0.76mg 0.77mg 0%
Methionine 0.335mg 0.264mg 0%
Phenylalanine 0.908mg 0.664mg 0%
Valine 0.964mg 0.72mg 0%
Histidine 0.41mg 0.355mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.175g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.367g 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
Pizza
Pizza
2
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 ProteinProtein +51.9%
Contains more CarbsCarbs +98.7%
Contains more OtherOther +19.8%
Contains more FatsFats +37.8%
Contains more WaterWater +559.1%

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
Pizza
Pizza
1
51% 30% 19%
Saturated fat: Sat. Fat 4.465 g
Monounsaturated fat: Mono. Fat 2.608 g
Polyunsaturated fat: Poly. Fat 1.681 g
Contains less Sat. FatSaturated fat -70.3%
Contains more Poly. FatPolyunsaturated fat +64.5%
~equal in Monounsaturated fat ~2.608g

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.