Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Bran raw
  5. Compare
  6. Bran raw vs. Semolina

Bran raw vs. Semolina — In-Depth Nutrition Comparison

Compare

How are bran raw and semolina different?

  • Bran raw is higher in manganese, phosphorus, vitamin B1, iron, fiber, magnesium, selenium, and zinc; however, semolina is richer in vitamin B3 and vitamin B6.
  • Daily need coverage for manganese for bran raw is 200% higher.
  • Bran raw contains 9 times more magnesium than semolina. While bran raw contains 235mg of magnesium, semolina contains only 27mg.

Oat bran, raw and Rice, white, long-grain, parboiled, unenriched, dry are the varieties used in this article.

Infographic

Bran raw vs Semolina 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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more MagnesiumMagnesium +770.4%
Contains more PotassiumPotassium +225.3%
Contains more IronIron +631.1%
Contains more CopperCopper +41.9%
Contains more ZincZinc +204.9%
Contains more PhosphorusPhosphorus +379.7%
Contains more ManganeseManganese +444%
Contains more SeleniumSelenium +127.1%
Contains more CalciumCalcium +22.4%
Contains less SodiumSodium -50%

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 0% 0% 0% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Contains more Vitamin EVitamin E +3266.7%
Contains more Vitamin B1Vitamin B1 +422.3%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin B5Vitamin B5 +122.3%
Contains more Vitamin KVitamin K +3100%
Contains more FolateFolate +550%
Contains more Vitamin B3Vitamin B3 +440.5%
Contains more Vitamin B6Vitamin B6 +173.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Semolina DV% diff.
Manganese 5.63mg 1.035mg 200%
Phosphorus 734mg 153mg 83%
Vitamin B1 1.17mg 0.224mg 79%
Iron 5.41mg 0.74mg 58%
Fiber 15.4g 1.8g 54%
Magnesium 235mg 27mg 50%
Selenium 45.2µg 19.9µg 46%
Starch 68.29g 28%
Vitamin B3 0.934mg 5.048mg 26%
Vitamin B6 0.165mg 0.452mg 22%
Protein 17.3g 7.51g 20%
Zinc 3.11mg 1.02mg 19%
Vitamin B5 1.494mg 0.672mg 16%
Polyunsaturated fat 2.766g 0.322g 16%
Copper 0.403mg 0.284mg 13%
Vitamin B2 0.22mg 0.05mg 13%
Potassium 566mg 174mg 12%
Folate 52µg 8µg 11%
Fats 7.03g 1.03g 9%
Vitamin E 1.01mg 0.03mg 7%
Calories 246kcal 374kcal 6%
Choline 32.2mg 6%
Carbs 66.22g 80.89g 5%
Saturated fat 1.328g 0.294g 5%
Monounsaturated fat 2.376g 0.258g 5%
Vitamin K 3.2µg 0.1µg 3%
Calcium 58mg 71mg 1%
Protein per 100 calories 7g 2g N/A
Calories per 10 g protein 142kcal 498kcal N/A
Weight per 100 calories 41g 27g N/A
Unsaturated / Saturated Fat ratio 3.9 2 N/A
Net carbs 50.82g 79.09g N/A
Sugar 1.45g 0.33g N/A
Sodium 4mg 2mg 0%
Tryptophan 0.335mg 0.103mg 0%
Threonine 0.502mg 0.271mg 0%
Isoleucine 0.668mg 0.339mg 0%
Leucine 1.374mg 0.656mg 0%
Lysine 0.76mg 0.215mg 0%
Methionine 0.335mg 0.183mg 0%
Phenylalanine 0.908mg 0.398mg 0%
Valine 0.964mg 0.47mg 0%
Histidine 0.41mg 0.185mg 0%
Fructose 0.02g 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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more ProteinProtein +130.4%
Contains more FatsFats +582.5%
Contains more OtherOther +308.5%
Contains more CarbsCarbs +22.2%
Contains more WaterWater +50.5%

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +820.9%
Contains more Poly. FatPolyunsaturated fat +759%
Contains less Sat. FatSaturated fat -77.9%

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.