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  6. Bran raw vs. Piña colada

Bran raw vs. Piña colada — In-Depth Nutrition Comparison

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Significant differences between bran raw and piña colada

  • The amount of manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, copper, vitamin B5, and zinc in bran raw is higher than in piña colada.
  • Bran raw covers your daily manganese needs 222% more than piña colada.
  • Piña colada has 105 times less phosphorus than bran raw. Bran raw has 734mg of phosphorus, while piña colada has 7mg.
  • Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of piña colada is 15.

Specific food types used in this comparison are Oat bran, raw and Alcoholic beverage, pina colada, prepared-from-recipe.

Infographic

Bran raw vs Piña colada infographic
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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.
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 5.7% 2.4% 6.3% 7.9% 26% 3.5% 3% 0.78% 69% 3.8%
Contains more MagnesiumMagnesium +2837.5%
Contains more CalciumCalcium +625%
Contains more PotassiumPotassium +697.2%
Contains more IronIron +2476.2%
Contains more CopperCopper +410.1%
Contains more ZincZinc +2292.3%
Contains more PhosphorusPhosphorus +10385.7%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +966.3%
Contains more SeleniumSelenium +6357.1%

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%
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 16% 0% 0.4% 0% 7.3% 3.9% 2.2% 3.7% 10% 0% 0.25% 9% 0%
Contains more Vitamin EVitamin E +4950%
Contains more Vitamin B1Vitamin B1 +3934.5%
Contains more Vitamin B2Vitamin B2 +1194.1%
Contains more Vitamin B3Vitamin B3 +691.5%
Contains more Vitamin B5Vitamin B5 +2349.2%
Contains more Vitamin B6Vitamin B6 +266.7%
Contains more Vitamin KVitamin K +3100%
Contains more FolateFolate +333.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Piña colada DV% diff.
Manganese 5.63mg 0.528mg 222%
Phosphorus 734mg 7mg 104%
Vitamin B1 1.17mg 0.029mg 95%
Selenium 45.2µg 0.7µg 81%
Iron 5.41mg 0.21mg 65%
Fiber 15.4g 0.3g 60%
Magnesium 235mg 8mg 54%
Copper 0.403mg 0.079mg 36%
Protein 17.3g 0.42g 34%
Vitamin B5 1.494mg 0.061mg 29%
Zinc 3.11mg 0.13mg 27%
Polyunsaturated fat 2.766g 0.033g 18%
Vitamin B2 0.22mg 0.017mg 16%
Potassium 566mg 71mg 15%
Carbs 66.22g 22.66g 15%
Folate 52µg 12µg 10%
Vitamin B6 0.165mg 0.045mg 9%
Fats 7.03g 1.88g 8%
Vitamin E 1.01mg 0.02mg 7%
Monounsaturated fat 2.376g 0.082g 6%
Choline 32.2mg 6%
Calcium 58mg 8mg 5%
Vitamin C 0mg 4.9mg 5%
Vitamin B3 0.934mg 0.118mg 5%
Calories 246kcal 174kcal 4%
Vitamin K 3.2µg 0.1µg 3%
Saturated fat 1.328g 1.636g 1%
Net carbs 50.82g 22.36g N/A
Sugar 1.45g 22.33g N/A
Sodium 4mg 6mg 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%

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
2% 23% 65% 10%
Protein: 0.42 g
Fats: 1.88 g
Carbs: 22.66 g
Water: 64.99 g
Other: 10.05 g
Contains more ProteinProtein +4019%
Contains more FatsFats +273.9%
Contains more CarbsCarbs +192.2%
Contains more WaterWater +892.2%
Contains more OtherOther +246.6%

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
93% 5% 2%
Saturated fat: Sat. Fat 1.636 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -18.8%
Contains more Mono. FatMonounsaturated fat +2797.6%
Contains more Poly. FatPolyunsaturated fat +8281.8%

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. Piña colada - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168752/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.