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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 Calcium, Vitamin C, Vitamin A RAE, 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.

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.
Bran raw
Bran raw
7
:
3
Rosemary
Rosemary
Contains more Magnesium +158.2%
Contains more Phosphorus +1012.1%
Contains less Sodium -84.6%
Contains more Zinc +234.4%
Contains more Copper +33.9%
Contains more Manganese +486.5%
Contains more Calcium +446.6%
Contains more Iron +22.9%
Contains more Potassium +18%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Rosemary
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 96% 250% 65% 29% 59% 4% 26% 101% 126% 0%
Contains more Magnesium +158.2%
Contains more Phosphorus +1012.1%
Contains less Sodium -84.6%
Contains more Zinc +234.4%
Contains more Copper +33.9%
Contains more Manganese +486.5%
Contains more Calcium +446.6%
Contains more Iron +22.9%
Contains more Potassium +18%

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
Rosemary
Rosemary
Contains more Vitamin B1 +3150%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B5 +85.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +103.6%
Contains more Folate +109.6%
Equal in Vitamin B3 - 0.912
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%
Rosemary
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 176% 0% 0% 73% 9% 36% 18% 49% 78% 82% 0% 0%
Contains more Vitamin B1 +3150%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B5 +85.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +103.6%
Contains more Folate +109.6%
Equal in Vitamin B3 - 0.912

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
4
:
1
Rosemary
Rosemary
Contains more Protein +422.7%
Contains more Fats +20%
Contains more Carbs +219.9%
Contains more Other +22.9%
Contains more Water +934.7%
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
Rosemary
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 Protein +422.7%
Contains more Fats +20%
Contains more Carbs +219.9%
Contains more Other +22.9%
Contains more Water +934.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
3
:
0
Rosemary
Rosemary
Contains less Saturated Fat -53.2%
Contains more Monounsaturated Fat +104.8%
Contains more Polyunsaturated fat +207%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Rosemary
58% 24% 18%
Saturated Fat: 2.838 g
Monounsaturated Fat: 1.16 g
Polyunsaturated fat: 0.901 g
Contains less Saturated Fat -53.2%
Contains more Monounsaturated Fat +104.8%
Contains more Polyunsaturated fat +207%

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

All nutrients comparison - raw data values

Nutrient Bran raw Rosemary Opinion
Net carbs 50.82g 6.6g Bran raw
Protein 17.3g 3.31g Bran raw
Fats 7.03g 5.86g Bran raw
Carbs 66.22g 20.7g Bran raw
Calories 246kcal 131kcal Bran raw
Sugar 1.45g Rosemary
Fiber 15.4g 14.1g Bran raw
Calcium 58mg 317mg Rosemary
Iron 5.41mg 6.65mg Rosemary
Magnesium 235mg 91mg Bran raw
Phosphorus 734mg 66mg Bran raw
Potassium 566mg 668mg Rosemary
Sodium 4mg 26mg Bran raw
Zinc 3.11mg 0.93mg Bran raw
Copper 0.403mg 0.301mg Bran raw
Manganese 5.63mg 0.96mg Bran raw
Selenium 45.2µg Bran raw
Vitamin A 0IU 2924IU Rosemary
Vitamin A RAE 0µg 146µg Rosemary
Vitamin E 1.01mg Bran raw
Vitamin C 0mg 21.8mg Rosemary
Vitamin B1 1.17mg 0.036mg Bran raw
Vitamin B2 0.22mg 0.152mg Bran raw
Vitamin B3 0.934mg 0.912mg Bran raw
Vitamin B5 1.494mg 0.804mg Bran raw
Vitamin B6 0.165mg 0.336mg Rosemary
Folate 52µg 109µg Rosemary
Vitamin K 3.2µg Bran raw
Tryptophan 0.335mg 0.051mg Bran raw
Threonine 0.502mg 0.136mg Bran raw
Isoleucine 0.668mg 0.136mg Bran raw
Leucine 1.374mg 0.249mg Bran raw
Lysine 0.76mg 0.143mg Bran raw
Methionine 0.335mg 0.047mg Bran raw
Phenylalanine 0.908mg 0.169mg Bran raw
Valine 0.964mg 0.165mg Bran raw
Histidine 0.41mg 0.066mg Bran raw
Saturated Fat 1.328g 2.838g Bran raw
Monounsaturated Fat 2.376g 1.16g Bran raw
Polyunsaturated fat 2.766g 0.901g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Rosemary
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
43%
Rosemary
Minerals Daily Need Coverage Score
195%
Bran raw
75%
Rosemary

Comparison summary

Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 1.51g)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 14)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. 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.