Bran raw vs. Saffron — In-Depth Nutrition Comparison
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Significant differences between bran raw and saffron
- Bran raw has more vitamin B1, selenium, phosphorus, fiber, and zinc; however, saffron is richer in manganese, vitamin C, iron, vitamin B6, and potassium.
- Saffron covers your daily manganese needs 990% more than bran raw.
- Saffron has 10 times less vitamin B1 than bran raw. Bran raw has 1.17mg of vitamin B1, while saffron has 0.115mg.
- Saffron has a higher glycemic index. The glycemic index of saffron is 70, while the glycemic index of bran raw is 56.
Specific food types used in this comparison are Oat bran, raw and Spices, saffron.
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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.
| Contains more CopperCopper | +22.9% |
| Contains more ZincZinc | +185.3% |
| Contains more PhosphorusPhosphorus | +191.3% |
| Contains less SodiumSodium | -97.3% |
| Contains more SeleniumSelenium | +707.1% |
| Contains more MagnesiumMagnesium | +12.3% |
| Contains more CalciumCalcium | +91.4% |
| Contains more PotassiumPotassium | +204.6% |
| Contains more IronIron | +105.2% |
| Contains more ManganeseManganese | +404.6% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +917.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +21.4% |
| Contains more Vitamin B3Vitamin B3 | +56.3% |
| Contains more Vitamin B6Vitamin B6 | +512.1% |
| Contains more FolateFolate | +78.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +51.4% |
| Contains more FatsFats | +20.2% |
| Contains more WaterWater | +81.7% |
| Contains more OtherOther | +87.9% |
~equal in
Carbs
~65.37g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -16.3% |
| Contains more Mono. FatMonounsaturated fat | +453.8% |
| Contains more Poly. FatPolyunsaturated fat | +33.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 5.63mg | 28.408mg | 990% |
| Vitamin C | 0mg | 80.8mg | 90% |
| Vitamin B1 | 1.17mg | 0.115mg | 88% |
| Selenium | 45.2µg | 5.6µg | 72% |
| Iron | 5.41mg | 11.1mg | 71% |
| Phosphorus | 734mg | 252mg | 69% |
| Vitamin B6 | 0.165mg | 1.01mg | 65% |
| Fiber | 15.4g | 3.9g | 46% |
| Potassium | 566mg | 1724mg | 34% |
| Vitamin B5 | 1.494mg | 30% | |
| Zinc | 3.11mg | 1.09mg | 18% |
| Protein | 17.3g | 11.43g | 12% |
| Folate | 52µg | 93µg | 10% |
| Copper | 0.403mg | 0.328mg | 8% |
| Magnesium | 235mg | 264mg | 7% |
| Vitamin E | 1.01mg | 7% | |
| Choline | 32.2mg | 6% | |
| Sodium | 4mg | 148mg | 6% |
| Calcium | 58mg | 111mg | 5% |
| Monounsaturated fat | 2.376g | 0.429g | 5% |
| Polyunsaturated fat | 2.766g | 2.067g | 5% |
| Vitamin B2 | 0.22mg | 0.267mg | 4% |
| Vitamin K | 3.2µg | 3% | |
| Calories | 246kcal | 310kcal | 3% |
| Vitamin B3 | 0.934mg | 1.46mg | 3% |
| Vitamin A | 0µg | 27µg | 3% |
| Fats | 7.03g | 5.85g | 2% |
| Saturated fat | 1.328g | 1.586g | 1% |
| Carbs | 66.22g | 65.37g | 0% |
| Net carbs | 50.82g | 61.47g | N/A |
| Sugar | 1.45g | N/A | |
| Tryptophan | 0.335mg | 0% | |
| Threonine | 0.502mg | 0% | |
| Isoleucine | 0.668mg | 0% | |
| Leucine | 1.374mg | 0% | |
| Lysine | 0.76mg | 0% | |
| Methionine | 0.335mg | 0% | |
| Phenylalanine | 0.908mg | 0% | |
| Valine | 0.964mg | 0% | |
| Histidine | 0.41mg | 0% | |
| Omega-3 - DPA | 0g | 0.006g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
54%
Minerals Daily Need Coverage Score
195%
479%
Comparison summary
Which food is lower in Sugar?
Saffron is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 144mg)
Which food is lower in Saturated fat?
Bran raw is lower in Saturated fat (difference - 0.258g)
Which food is lower in glycemic index?
Bran raw is lower in glycemic index (difference - 14)
Which food is cheaper?
Bran raw is cheaper (difference - $2.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.