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  6. Bran raw vs. Rosemary

Bran raw vs. Rosemary — In-Depth Nutrition Comparison

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What are the main differences between bran raw and rosemary?

  • Bran raw is richer in manganese, phosphorus, vitamin B1, magnesium, and zinc, yet rosemary is richer in vitamin A, calcium, vitamin C, iron, and folate.
  • Bran raw's daily need coverage for manganese is 203% higher.
  • Bran raw has 33 times more vitamin B1 than rosemary. Bran raw has 1.17mg of vitamin B1, while rosemary has 0.036mg.
  • Bran raw has a lower glycemic index than rosemary.

We used Oat bran, raw and Rosemary, fresh types in this comparison.

Infographic

Bran raw vs Rosemary 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 65% 95% 59% 249% 100% 25% 28% 3.4% 125% 0%
Contains more MagnesiumMagnesium +158.2%
Contains more CopperCopper +33.9%
Contains more ZincZinc +234.4%
Contains more PhosphorusPhosphorus +1012.1%
Contains less SodiumSodium -84.6%
Contains more ManganeseManganese +486.5%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +446.6%
Contains more PotassiumPotassium +18%
Contains more IronIron +22.9%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 73% 0% 49% 0% 9% 35% 17% 48% 78% 0% 0% 82%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3150%
Contains more Vitamin B2Vitamin B2 +44.7%
Contains more Vitamin B5Vitamin B5 +85.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +103.6%
Contains more FolateFolate +109.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.912mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Rosemary DV% diff.
Manganese 5.63mg 0.96mg 203%
Phosphorus 734mg 66mg 95%
Vitamin B1 1.17mg 0.036mg 95%
Selenium 45.2µg 82%
Magnesium 235mg 91mg 34%
Protein 17.3g 3.31g 28%
Calcium 58mg 317mg 26%
Vitamin C 0mg 21.8mg 24%
Zinc 3.11mg 0.93mg 20%
Iron 5.41mg 6.65mg 16%
Vitamin A 0µg 146µg 16%
Carbs 66.22g 20.7g 15%
Vitamin B5 1.494mg 0.804mg 14%
Folate 52µg 109µg 14%
Vitamin B6 0.165mg 0.336mg 13%
Polyunsaturated fat 2.766g 0.901g 12%
Copper 0.403mg 0.301mg 11%
Vitamin E 1.01mg 7%
Saturated fat 1.328g 2.838g 7%
Calories 246kcal 131kcal 6%
Choline 32.2mg 6%
Fiber 15.4g 14.1g 5%
Vitamin B2 0.22mg 0.152mg 5%
Potassium 566mg 668mg 3%
Vitamin K 3.2µg 3%
Monounsaturated fat 2.376g 1.16g 3%
Fats 7.03g 5.86g 2%
Sodium 4mg 26mg 1%
Protein per 100 calories 7g 2.5g N/A
Calories per 10 g protein 142kcal 396kcal N/A
Weight per 100 calories 41g 76g N/A
Unsaturated / Saturated Fat ratio 3.9 0.73 N/A
Net carbs 50.82g 6.6g N/A
Sugar 1.45g N/A
Vitamin B3 0.934mg 0.912mg 0%
Tryptophan 0.335mg 0.051mg 0%
Threonine 0.502mg 0.136mg 0%
Isoleucine 0.668mg 0.136mg 0%
Leucine 1.374mg 0.249mg 0%
Lysine 0.76mg 0.143mg 0%
Methionine 0.335mg 0.047mg 0%
Phenylalanine 0.908mg 0.169mg 0%
Valine 0.964mg 0.165mg 0%
Histidine 0.41mg 0.066mg 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% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 g
Contains more ProteinProtein +422.7%
Contains more FatsFats +20%
Contains more CarbsCarbs +219.9%
Contains more OtherOther +22.9%
Contains more WaterWater +934.7%

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
58% 24% 18%
Saturated fat: Sat. Fat 2.838 g
Monounsaturated fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 0.901 g
Contains less Sat. FatSaturated fat -53.2%
Contains more Mono. FatMonounsaturated fat +104.8%
Contains more Poly. FatPolyunsaturated fat +207%

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. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.