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  6. Bran raw vs. Potato

Bran raw vs. Potato — In-Depth Nutrition Comparison

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A recap on differences between Bran raw and Potato

  • Potato has less Manganese, Phosphorus, Vitamin B1, Selenium, Iron, Fiber, Magnesium, Copper, Zinc, and Vitamin B5.
  • Bran raw covers your daily Manganese needs 236% more than Potato.
  • Potato contains 113 times less Selenium than Bran raw. Bran raw contains 45.2µg of Selenium, while Potato contains 0.4µg.

Food varieties used in this article are Oat bran, raw and Potatoes, flesh and skin, raw.

Infographic

Bran raw vs Potato 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
10
:
0
Potato
Potato
Contains more Calcium +383.3%
Contains more Iron +567.9%
Contains more Magnesium +921.7%
Contains more Phosphorus +1187.7%
Contains more Potassium +33.2%
Contains less Sodium -33.3%
Contains more Zinc +936.7%
Contains more Copper +266.4%
Contains more Manganese +2715%
Contains more Selenium +11200%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Calcium +383.3%
Contains more Iron +567.9%
Contains more Magnesium +921.7%
Contains more Phosphorus +1187.7%
Contains more Potassium +33.2%
Contains less Sodium -33.3%
Contains more Zinc +936.7%
Contains more Copper +266.4%
Contains more Manganese +2715%
Contains more Selenium +11200%

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
6
:
4
Potato
Potato
Contains more Vitamin E +10000%
Contains more Vitamin B1 +1344.4%
Contains more Vitamin B2 +587.5%
Contains more Vitamin B5 +406.4%
Contains more Folate +246.7%
Contains more Vitamin K +60%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +13.6%
Contains more Vitamin B6 +80.6%
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%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin E +10000%
Contains more Vitamin B1 +1344.4%
Contains more Vitamin B2 +587.5%
Contains more Vitamin B5 +406.4%
Contains more Folate +246.7%
Contains more Vitamin K +60%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +13.6%
Contains more Vitamin B6 +80.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
4
:
1
Potato
Potato
Contains more Protein +743.9%
Contains more Fats +7711.1%
Contains more Carbs +278.6%
Contains more Other +158.9%
Contains more Water +1109.9%
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
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more Protein +743.9%
Contains more Fats +7711.1%
Contains more Carbs +278.6%
Contains more Other +158.9%
Contains more Water +1109.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +118700%
Contains more Polyunsaturated fat +6485.7%
Contains less Saturated Fat -98.1%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +118700%
Contains more Polyunsaturated fat +6485.7%
Contains less Saturated Fat -98.1%

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

All nutrients comparison - raw data values

Nutrient Bran raw Potato Opinion
Net carbs 50.82g 15.39g Bran raw
Protein 17.3g 2.05g Bran raw
Fats 7.03g 0.09g Bran raw
Carbs 66.22g 17.49g Bran raw
Calories 246kcal 77kcal Bran raw
Starch 15.29g Potato
Fructose 0.26g Potato
Sugar 1.45g 0.82g Potato
Fiber 15.4g 2.1g Bran raw
Calcium 58mg 12mg Bran raw
Iron 5.41mg 0.81mg Bran raw
Magnesium 235mg 23mg Bran raw
Phosphorus 734mg 57mg Bran raw
Potassium 566mg 425mg Bran raw
Sodium 4mg 6mg Bran raw
Zinc 3.11mg 0.3mg Bran raw
Copper 0.403mg 0.11mg Bran raw
Manganese 5.63mg 0.2mg Bran raw
Selenium 45.2µg 0.4µg Bran raw
Vitamin A 0IU 2IU Potato
Vitamin E 1.01mg 0.01mg Bran raw
Vitamin C 0mg 19.7mg Potato
Vitamin B1 1.17mg 0.081mg Bran raw
Vitamin B2 0.22mg 0.032mg Bran raw
Vitamin B3 0.934mg 1.061mg Potato
Vitamin B5 1.494mg 0.295mg Bran raw
Vitamin B6 0.165mg 0.298mg Potato
Folate 52µg 15µg Bran raw
Vitamin K 3.2µg 2µg Bran raw
Tryptophan 0.335mg 0.021mg Bran raw
Threonine 0.502mg 0.067mg Bran raw
Isoleucine 0.668mg 0.066mg Bran raw
Leucine 1.374mg 0.098mg Bran raw
Lysine 0.76mg 0.107mg Bran raw
Methionine 0.335mg 0.032mg Bran raw
Phenylalanine 0.908mg 0.081mg Bran raw
Valine 0.964mg 0.103mg Bran raw
Histidine 0.41mg 0.035mg Bran raw
Saturated Fat 1.328g 0.025g Potato
Monounsaturated Fat 2.376g 0.002g Bran raw
Polyunsaturated fat 2.766g 0.042g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Potato
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
18%
Potato
Minerals Daily Need Coverage Score
195%
Bran raw
19%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 0.63g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 1.303g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 30)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.