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  6. Bran raw vs. Poblano

Bran raw vs. Poblano — In-Depth Nutrition Comparison

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Differences between Bran raw and Poblano

  • Bran raw has more Manganese, Vitamin B1, Selenium, and Phosphorus, while Poblano has more Vitamin B6, Vitamin B2, Vitamin A RAE, Iron, Potassium, and Vitamin B3.
  • Poblano's daily need coverage for Vitamin B6 is 259% higher.
  • Poblano contains 16 times less Selenium than Bran raw. Bran raw contains 45.2µg of Selenium, while Poblano contains 2.9µg.

The food types used in this comparison are Oat bran, raw and Peppers, ancho, dried.

Infographic

Bran raw vs Poblano 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
6
:
4
Poblano
Poblano
Contains more Magnesium +108%
Contains more Phosphorus +265.2%
Contains less Sodium -90.7%
Contains more Zinc +119%
Contains more Manganese +340.2%
Contains more Selenium +1458.6%
Contains more Iron +102%
Contains more Potassium +326%
Contains more Copper +26.1%
Equal in Calcium - 61
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Poblano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 410% 81% 87% 213% 6% 39% 170% 167% 16%
Contains more Magnesium +108%
Contains more Phosphorus +265.2%
Contains less Sodium -90.7%
Contains more Zinc +119%
Contains more Manganese +340.2%
Contains more Selenium +1458.6%
Contains more Iron +102%
Contains more Potassium +326%
Contains more Copper +26.1%
Equal in Calcium - 61

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
3
:
7
Poblano
Poblano
Contains more Vitamin B1 +553.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +925%
Contains more Vitamin B3 +585.5%
Contains more Vitamin B5 +33.4%
Contains more Vitamin B6 +2042.4%
Contains more Folate +32.7%
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%
Poblano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1227% 0% 0% 7% 45% 521% 121% 120% 816% 52% 0% 0%
Contains more Vitamin B1 +553.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +925%
Contains more Vitamin B3 +585.5%
Contains more Vitamin B5 +33.4%
Contains more Vitamin B6 +2042.4%
Contains more Folate +32.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
2
:
3
Poblano
Poblano
Contains more Protein +45.9%
Contains more Carbs +28.8%
Contains more Fats +16.6%
Contains more Water +245.5%
Contains more Other +103.1%
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
Poblano
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Contains more Protein +45.9%
Contains more Carbs +28.8%
Contains more Fats +16.6%
Contains more Water +245.5%
Contains more Other +103.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
1
:
2
Poblano
Poblano
Contains more Monounsaturated Fat +382.9%
Contains less Saturated Fat -38.3%
Contains more Polyunsaturated fat +63.1%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Poblano
14% 8% 77%
Saturated Fat: 0.82 g
Monounsaturated Fat: 0.492 g
Polyunsaturated fat: 4.511 g
Contains more Monounsaturated Fat +382.9%
Contains less Saturated Fat -38.3%
Contains more Polyunsaturated fat +63.1%

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

All nutrients comparison - raw data values

Nutrient Bran raw Poblano Opinion
Net carbs 50.82g 29.82g Bran raw
Protein 17.3g 11.86g Bran raw
Fats 7.03g 8.2g Poblano
Carbs 66.22g 51.42g Bran raw
Calories 246kcal 281kcal Poblano
Sugar 1.45g Poblano
Fiber 15.4g 21.6g Poblano
Calcium 58mg 61mg Poblano
Iron 5.41mg 10.93mg Poblano
Magnesium 235mg 113mg Bran raw
Phosphorus 734mg 201mg Bran raw
Potassium 566mg 2411mg Poblano
Sodium 4mg 43mg Bran raw
Zinc 3.11mg 1.42mg Bran raw
Copper 0.403mg 0.508mg Poblano
Manganese 5.63mg 1.279mg Bran raw
Selenium 45.2µg 2.9µg Bran raw
Vitamin A 0IU 20438IU Poblano
Vitamin A RAE 0µg 1022µg Poblano
Vitamin E 1.01mg Bran raw
Vitamin C 0mg 2mg Poblano
Vitamin B1 1.17mg 0.179mg Bran raw
Vitamin B2 0.22mg 2.255mg Poblano
Vitamin B3 0.934mg 6.403mg Poblano
Vitamin B5 1.494mg 1.993mg Poblano
Vitamin B6 0.165mg 3.535mg Poblano
Folate 52µg 69µg Poblano
Vitamin K 3.2µg Bran raw
Tryptophan 0.335mg 0.155mg Bran raw
Threonine 0.502mg 0.425mg Bran raw
Isoleucine 0.668mg 0.373mg Bran raw
Leucine 1.374mg 0.605mg Bran raw
Lysine 0.76mg 0.515mg Bran raw
Methionine 0.335mg 0.142mg Bran raw
Phenylalanine 0.908mg 0.361mg Bran raw
Valine 0.964mg 0.489mg Bran raw
Histidine 0.41mg 0.232mg Bran raw
Saturated Fat 1.328g 0.82g Poblano
Monounsaturated Fat 2.376g 0.492g Bran raw
Polyunsaturated fat 2.766g 4.511g Poblano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Poblano
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
242%
Poblano
Minerals Daily Need Coverage Score
195%
Bran raw
120%
Poblano

Comparison summary

Which food is lower in Sugar?
Poblano
Poblano is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Poblano
Poblano is lower in Saturated Fat (difference - 0.508g)
Which food is lower in glycemic index?
Poblano
Poblano is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Poblano
Poblano is relatively richer in vitamins
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 39mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.