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  6. Bran raw vs. Salsa

Bran raw vs. Salsa — In-Depth Nutrition Comparison

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Differences between Bran raw and Salsa

  • Salsa contains less Phosphorus, Vitamin B1, Selenium, Fiber, Magnesium, Iron, Copper, Zinc, and Vitamin B2 than Bran raw.
  • Bran raw's daily need coverage for Phosphorus is 101% higher.
  • Salsa contains 113 times less Selenium than Bran raw. Bran raw contains 45.2µg of Selenium, while Salsa contains 0.4µg.
  • The amount of Sodium in Bran raw is lower.

The food types used in this comparison are Oat bran, raw and USDA Commodity, salsa.

Infographic

Bran raw vs Salsa 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
Salsa
Salsa
Contains more Calcium +383.3%
Contains more Iron +141.5%
Contains more Magnesium +1368.8%
Contains more Phosphorus +2346.7%
Contains more Potassium +109.6%
Contains less Sodium -99.1%
Contains more Zinc +1729.4%
Contains more Copper +319.8%
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%
Salsa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 12% 13% 24% 57% 5% 32% 0% 3%
Contains more Calcium +383.3%
Contains more Iron +141.5%
Contains more Magnesium +1368.8%
Contains more Phosphorus +2346.7%
Contains more Potassium +109.6%
Contains less Sodium -99.1%
Contains more Zinc +1729.4%
Contains more Copper +319.8%
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
8
:
3
Salsa
Salsa
Contains more Vitamin B1 +2240%
Contains more Vitamin B2 +633.3%
Contains more Vitamin B6 +10.7%
Contains more Folate +173.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +15.6%
Equal in Vitamin B6 - 0.149
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%
Salsa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 0% 0% 14% 13% 7% 21% 0% 35% 15% 0% 0%
Contains more Vitamin B1 +2240%
Contains more Vitamin B2 +633.3%
Contains more Vitamin B6 +10.7%
Contains more Folate +173.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +15.6%
Equal in Vitamin B6 - 0.149

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
4
:
1
Salsa
Salsa
Contains more Protein +1053.3%
Contains more Fats +3415%
Contains more Carbs +846%
Contains more Other +81.3%
Contains more Water +1269.5%
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
Salsa
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more Protein +1053.3%
Contains more Fats +3415%
Contains more Carbs +846%
Contains more Other +81.3%
Contains more Water +1269.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Salsa
Salsa
Contains more Monounsaturated Fat +14750%
Contains more Polyunsaturated fat +2485%
Contains less Saturated Fat -97.8%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Salsa
19% 11% 70%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.107 g
Contains more Monounsaturated Fat +14750%
Contains more Polyunsaturated fat +2485%
Contains less Saturated Fat -97.8%

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

All nutrients comparison - raw data values

Nutrient Bran raw Salsa Opinion
Net carbs 50.82g 5.6g Bran raw
Protein 17.3g 1.5g Bran raw
Fats 7.03g 0.2g Bran raw
Carbs 66.22g 7g Bran raw
Calories 246kcal 36kcal Bran raw
Sugar 1.45g Salsa
Fiber 15.4g 1.4g Bran raw
Calcium 58mg 12mg Bran raw
Iron 5.41mg 2.24mg Bran raw
Magnesium 235mg 16mg Bran raw
Phosphorus 734mg 30mg Bran raw
Potassium 566mg 270mg Bran raw
Sodium 4mg 430mg Bran raw
Zinc 3.11mg 0.17mg Bran raw
Copper 0.403mg 0.096mg Bran raw
Manganese 5.63mg Bran raw
Selenium 45.2µg 0.4µg Bran raw
Vitamin A 0IU 550IU Salsa
Vitamin A RAE 0µg 28µg Salsa
Vitamin E 1.01mg Bran raw
Vitamin C 0mg 4mg Salsa
Vitamin B1 1.17mg 0.05mg Bran raw
Vitamin B2 0.22mg 0.03mg Bran raw
Vitamin B3 0.934mg 1.08mg Salsa
Vitamin B5 1.494mg Bran raw
Vitamin B6 0.165mg 0.149mg Bran raw
Folate 52µg 19µg Bran raw
Vitamin K 3.2µg Bran raw
Tryptophan 0.335mg Bran raw
Threonine 0.502mg Bran raw
Isoleucine 0.668mg Bran raw
Leucine 1.374mg Bran raw
Lysine 0.76mg Bran raw
Methionine 0.335mg Bran raw
Phenylalanine 0.908mg Bran raw
Valine 0.964mg Bran raw
Histidine 0.41mg Bran raw
Saturated Fat 1.328g 0.029g Salsa
Monounsaturated Fat 2.376g 0.016g Bran raw
Polyunsaturated fat 2.766g 0.107g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Salsa
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
11%
Salsa
Minerals Daily Need Coverage Score
195%
Bran raw
23%
Salsa

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Salsa
Salsa is lower in Saturated Fat (difference - 1.299g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 56)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 426mg)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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

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.