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  6. Bran raw vs. Pomegranate

Bran raw vs. Pomegranate — In-Depth Nutrition Comparison

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How are bran raw and pomegranate different?

  • Bran raw has more manganese, phosphorus, vitamin B1, selenium, iron, magnesium, fiber, copper, zinc, and vitamin B5 than pomegranate.
  • Daily need coverage for manganese for bran raw is 240% higher.
  • Bran raw contains 90 times more selenium than pomegranate. While bran raw contains 45.2µg of selenium, pomegranate contains only 0.5µg.

Oat bran, raw and Pomegranates, raw are the varieties used in this article.

Infographic

Bran raw vs Pomegranate 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% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +1858.3%
Contains more CalciumCalcium +480%
Contains more PotassiumPotassium +139.8%
Contains more IronIron +1703.3%
Contains more CopperCopper +155.1%
Contains more ZincZinc +788.6%
Contains more PhosphorusPhosphorus +1938.9%
Contains more ManganeseManganese +4631.1%
Contains more SeleniumSelenium +8940%
Contains less SodiumSodium -25%

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin EVitamin E +68.3%
Contains more Vitamin B1Vitamin B1 +1646.3%
Contains more Vitamin B2Vitamin B2 +315.1%
Contains more Vitamin B3Vitamin B3 +218.8%
Contains more Vitamin B5Vitamin B5 +296.3%
Contains more Vitamin B6Vitamin B6 +120%
Contains more FolateFolate +36.8%
Contains more CholineCholine +323.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +412.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Pomegranate DV% diff.
Manganese 5.63mg 0.119mg 240%
Phosphorus 734mg 36mg 100%
Vitamin B1 1.17mg 0.067mg 92%
Selenium 45.2µg 0.5µg 81%
Iron 5.41mg 0.3mg 64%
Magnesium 235mg 12mg 53%
Fiber 15.4g 4g 46%
Protein 17.3g 1.67g 31%
Copper 0.403mg 0.158mg 27%
Zinc 3.11mg 0.35mg 25%
Vitamin B5 1.494mg 0.377mg 22%
Polyunsaturated fat 2.766g 0.079g 18%
Carbs 66.22g 18.7g 16%
Vitamin B2 0.22mg 0.053mg 13%
Vitamin C 0mg 10.2mg 11%
Vitamin K 3.2µg 16.4µg 11%
Potassium 566mg 236mg 10%
Fats 7.03g 1.17g 9%
Calories 246kcal 83kcal 8%
Vitamin B6 0.165mg 0.075mg 7%
Monounsaturated fat 2.376g 0.093g 6%
Saturated fat 1.328g 0.12g 5%
Calcium 58mg 10mg 5%
Vitamin B3 0.934mg 0.293mg 4%
Folate 52µg 38µg 4%
Choline 32.2mg 7.6mg 4%
Vitamin E 1.01mg 0.6mg 3%
Net carbs 50.82g 14.7g N/A
Sugar 1.45g 13.67g N/A
Sodium 4mg 3mg 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% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +935.9%
Contains more FatsFats +500.9%
Contains more CarbsCarbs +254.1%
Contains more OtherOther +447.2%
Contains more WaterWater +1089.8%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +2454.8%
Contains more Poly. FatPolyunsaturated fat +3401.3%
Contains less Sat. FatSaturated fat -91%

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.