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  6. Bran raw vs. Potato salad

Bran raw vs. Potato salad — In-Depth Nutrition Comparison

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What are the differences between bran raw and potato salad?

  • Bran raw is richer than potato salad in manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, copper, and zinc.
  • Bran raw's daily need coverage for manganese is 240% more.
  • Bran raw has 16 times more magnesium than potato salad. While bran raw has 235mg of magnesium, potato salad has only 15mg.
  • The amount of sodium in bran raw is lower.
  • The glycemic index of potato salad is lower.

We used Oat bran, raw and Potato salad, home-prepared types in this article.

Infographic

Bran raw vs Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +1466.7%
Contains more CalciumCalcium +205.3%
Contains more PotassiumPotassium +122.8%
Contains more IronIron +732.3%
Contains more CopperCopper +241.5%
Contains more ZincZinc +903.2%
Contains more PhosphorusPhosphorus +1311.5%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +5474.3%
Contains more SeleniumSelenium +1002.4%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1419.5%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B5Vitamin B5 +179.8%
Contains more Vitamin B6Vitamin B6 +17%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +642.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.89mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Potato salad DV% diff.
Manganese 5.63mg 0.101mg 240%
Phosphorus 734mg 52mg 97%
Vitamin B1 1.17mg 0.077mg 91%
Selenium 45.2µg 4.1µg 75%
Iron 5.41mg 0.65mg 60%
Fiber 15.4g 1.3g 56%
Magnesium 235mg 15mg 52%
Copper 0.403mg 0.118mg 32%
Protein 17.3g 2.68g 29%
Zinc 3.11mg 0.31mg 25%
Cholesterol 0mg 68mg 23%
Sodium 4mg 529mg 23%
Vitamin B5 1.494mg 0.534mg 19%
Carbs 66.22g 11.17g 18%
Vitamin B2 0.22mg 0.06mg 12%
Folate 52µg 7µg 11%
Vitamin C 0mg 10mg 11%
Potassium 566mg 254mg 9%
Vitamin E 1.01mg 7%
Choline 32.2mg 6%
Polyunsaturated fat 2.766g 3.737g 6%
Calories 246kcal 143kcal 5%
Vitamin A 0µg 32µg 4%
Calcium 58mg 19mg 4%
Vitamin K 3.2µg 3%
Fats 7.03g 8.2g 2%
Vitamin B6 0.165mg 0.141mg 2%
Net carbs 50.82g 9.87g N/A
Sugar 1.45g N/A
Vitamin B3 0.934mg 0.89mg 0%
Saturated fat 1.328g 1.429g 0%
Monounsaturated fat 2.376g 2.48g 0%
Tryptophan 0.335mg 0.042mg 0%
Threonine 0.502mg 0.116mg 0%
Isoleucine 0.668mg 0.141mg 0%
Leucine 1.374mg 0.202mg 0%
Lysine 0.76mg 0.171mg 0%
Methionine 0.335mg 0.066mg 0%
Phenylalanine 0.908mg 0.135mg 0%
Valine 0.964mg 0.172mg 0%
Histidine 0.41mg 0.062mg 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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +545.5%
Contains more CarbsCarbs +492.8%
Contains more OtherOther +48.7%
Contains more FatsFats +16.6%
Contains more WaterWater +1060.3%

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains more Poly. FatPolyunsaturated fat +35.1%
~equal in Saturated fat ~1.429g
~equal in Monounsaturated fat ~2.48g

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.