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Bran raw vs. Pork — In-Depth Nutrition Comparison

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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

Bran raw vs Pork 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.
:
1
Pork
Contains more Calcium +205.3%
Contains more Iron +521.8%
Contains more Magnesium +739.3%
Contains more Phosphorus +198.4%
Contains more Potassium +33.8%
Contains less Sodium -93.5%
Contains more Zinc +30.1%
Contains more Copper +452.1%
Contains more Manganese +62455.6%
Equal in Selenium - 45.3
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Contains more Calcium +205.3%
Contains more Iron +521.8%
Contains more Magnesium +739.3%
Contains more Phosphorus +198.4%
Contains more Potassium +33.8%
Contains less Sodium -93.5%
Contains more Zinc +30.1%
Contains more Copper +452.1%
Contains more Manganese +62455.6%
Equal in Selenium - 45.3

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.
:
8
Pork
Contains more Vitamin E +248.3%
Contains more Vitamin B1 +33.4%
Contains more Vitamin B5 +114%
Contains more Folate +940%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +45.9%
Contains more Vitamin B3 +439.3%
Contains more Vitamin B6 +181.2%
Contains more Vitamin B12 +∞%
Contains more Choline +191.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 18% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 52% 0%
Contains more Vitamin E +248.3%
Contains more Vitamin B1 +33.4%
Contains more Vitamin B5 +114%
Contains more Folate +940%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +45.9%
Contains more Vitamin B3 +439.3%
Contains more Vitamin B6 +181.2%
Contains more Vitamin B12 +∞%
Contains more Choline +191.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Pork
Contains more Carbs +∞%
Contains more Other +225.8%
Contains more Protein +57.9%
Contains more Fats +98%
Contains more Water +783.5%
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
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more Carbs +∞%
Contains more Other +225.8%
Contains more Protein +57.9%
Contains more Fats +98%
Contains more Water +783.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Pork
Contains less Saturated Fat -74.6%
Contains more Polyunsaturated fat +130.5%
Contains more Monounsaturated Fat +160.5%
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
Contains less Saturated Fat -74.6%
Contains more Polyunsaturated fat +130.5%
Contains more Monounsaturated 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.
Bran raw Pork
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran raw Pork Opinion
Net carbs 50.82g 0g Bran raw
Protein 17.3g 27.32g Pork
Fats 7.03g 13.92g Pork
Carbs 66.22g 0g Bran raw
Calories 246kcal 242kcal Bran raw
Sugar 1.45g 0g Pork
Fiber 15.4g 0g Bran raw
Calcium 58mg 19mg Bran raw
Iron 5.41mg 0.87mg Bran raw
Magnesium 235mg 28mg Bran raw
Phosphorus 734mg 246mg Bran raw
Potassium 566mg 423mg Bran raw
Sodium 4mg 62mg Bran raw
Zinc 3.11mg 2.39mg Bran raw
Copper 0.403mg 0.073mg Bran raw
Manganese 5.63mg 0.009mg Bran raw
Selenium 45.2µg 45.3µg Pork
Vitamin A 0IU 7IU Pork
Vitamin A RAE 0µg 2µg Pork
Vitamin E 1.01mg 0.29mg Bran raw
Vitamin D 0IU 53IU Pork
Vitamin D 0µg 1.3µg Pork
Vitamin C 0mg 0.6mg Pork
Vitamin B1 1.17mg 0.877mg Bran raw
Vitamin B2 0.22mg 0.321mg Pork
Vitamin B3 0.934mg 5.037mg Pork
Vitamin B5 1.494mg 0.698mg Bran raw
Vitamin B6 0.165mg 0.464mg Pork
Folate 52µg 5µg Bran raw
Vitamin B12 0µg 0.7µg Pork
Choline 32.2mg 93.9mg Pork
Vitamin K 3.2µg 0µg Bran raw
Tryptophan 0.335mg 0.338mg Pork
Threonine 0.502mg 1.234mg Pork
Isoleucine 0.668mg 1.26mg Pork
Leucine 1.374mg 2.177mg Pork
Lysine 0.76mg 2.446mg Pork
Methionine 0.335mg 0.712mg Pork
Phenylalanine 0.908mg 1.086mg Pork
Valine 0.964mg 1.473mg Pork
Histidine 0.41mg 1.067mg Pork
Cholesterol 0mg 80mg Bran raw
Saturated Fat 1.328g 5.23g Bran raw
Monounsaturated Fat 2.376g 6.19g Pork
Polyunsaturated fat 2.766g 1.2g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Pork
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
44%
Bran raw
56%
Pork
Minerals Daily Need Coverage Score
195%
Bran raw
55%
Pork

Comparison summary

Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 56)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 58mg)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 80mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 3.902g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $0.8)
Which food is richer in minerals?
Bran raw
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.

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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.