Bran raw vs. Pork — In-Depth Nutrition Comparison
Compare
A recap on differences between Bran raw and Pork
- Bran raw has more Manganese, Phosphorus, Fiber, Iron, Magnesium, Copper, and Vitamin B1, however, Pork is higher in Vitamin B12, and Vitamin B3.
- Bran raw covers your daily Manganese needs 244% more than Pork.
Food varieties used in this article are Oat bran, raw and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled.
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.
| Contains more MagnesiumMagnesium | +739.3% |
| Contains more CalciumCalcium | +205.3% |
| Contains more PotassiumPotassium | +33.8% |
| Contains more IronIron | +521.8% |
| Contains more CopperCopper | +452.1% |
| Contains more ZincZinc | +30.1% |
| Contains more PhosphorusPhosphorus | +198.4% |
| Contains less SodiumSodium | -93.5% |
| Contains more ManganeseManganese | +62455.6% |
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.
| Contains more Vitamin E Vitamin E | +248.3% |
| Contains more Vitamin B1Vitamin B1 | +33.4% |
| Contains more Vitamin B5Vitamin B5 | +114% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +940% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +45.9% |
| Contains more Vitamin B3Vitamin B3 | +439.3% |
| Contains more Vitamin B6Vitamin B6 | +181.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +191.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +225.8% |
| Contains more ProteinProtein | +57.9% |
| Contains more FatsFats | +98% |
| Contains more WaterWater | +783.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -74.6% |
| Contains more Poly. FatPolyunsaturated fat | +130.5% |
| Contains more Mono. FatMonounsaturated Fat | +160.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 246kcal | 242kcal |
|
| Protein | 17.3g | 27.32g |
|
| Fats | 7.03g | 13.92g |
|
| Vitamin C | 0mg | 0.6mg |
|
| Net carbs | 50.82g | 0g |
|
| Carbs | 66.22g | 0g |
|
| Cholesterol | 0mg | 80mg |
|
| Vitamin D | 0IU | 53IU |
|
| Magnesium | 235mg | 28mg |
|
| Calcium | 58mg | 19mg |
|
| Potassium | 566mg | 423mg |
|
| Iron | 5.41mg | 0.87mg |
|
| Sugar | 1.45g | 0g |
|
| Fiber | 15.4g | 0g |
|
| Copper | 0.403mg | 0.073mg |
|
| Zinc | 3.11mg | 2.39mg |
|
| Phosphorus | 734mg | 246mg |
|
| Sodium | 4mg | 62mg |
|
| Vitamin A | 0IU | 7IU |
|
| Vitamin A RAE | 0µg | 2µg |
|
| Vitamin E | 1.01mg | 0.29mg |
|
| Vitamin D | 0µg | 1.3µg |
|
| Manganese | 5.63mg | 0.009mg |
|
| Selenium | 45.2µg | 45.3µg |
|
| Vitamin B1 | 1.17mg | 0.877mg |
|
| Vitamin B2 | 0.22mg | 0.321mg |
|
| Vitamin B3 | 0.934mg | 5.037mg |
|
| Vitamin B5 | 1.494mg | 0.698mg |
|
| Vitamin B6 | 0.165mg | 0.464mg |
|
| Vitamin B12 | 0µg | 0.7µg |
|
| Vitamin K | 3.2µg | 0µg |
|
| Folate | 52µg | 5µg |
|
| Choline | 32.2mg | 93.9mg |
|
| Saturated Fat | 1.328g | 5.23g |
|
| Monounsaturated Fat | 2.376g | 6.19g |
|
| Polyunsaturated fat | 2.766g | 1.2g |
|
| Tryptophan | 0.335mg | 0.338mg |
|
| Threonine | 0.502mg | 1.234mg |
|
| Isoleucine | 0.668mg | 1.26mg |
|
| Leucine | 1.374mg | 2.177mg |
|
| Lysine | 0.76mg | 2.446mg |
|
| Methionine | 0.335mg | 0.712mg |
|
| Phenylalanine | 0.908mg | 1.086mg |
|
| Valine | 0.964mg | 1.473mg |
|
| Histidine | 0.41mg | 1.067mg |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
44%
56%
Minerals Daily Need Coverage Score
195%
55%
Comparison summary
Which food is lower in Sugar?
Pork is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Pork is lower in glycemic index (difference - 56)
Which food is lower in Cholesterol?
Bran raw is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 58mg)
Which food is lower in Saturated Fat?
Bran raw is lower in Saturated Fat (difference - 3.902g)
Which food is cheaper?
Bran raw is cheaper (difference - $0.8)
Which food is richer in minerals?
Bran raw is relatively richer in minerals
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.