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  6. Bran raw vs. Shortbread

Bran raw vs. Shortbread — In-Depth Nutrition Comparison

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A recap on differences between bran raw and shortbread

  • Shortbread has less manganese, phosphorus, selenium, vitamin B1, fiber, magnesium, copper, iron, and zinc.
  • Bran raw covers your daily manganese needs 228% more than shortbread.
  • Shortbread contains 17 times less magnesium than bran raw. Bran raw contains 235mg of magnesium, while shortbread contains 14mg.
  • Bran raw has less saturated fat.

Food varieties used in this article are Oat bran, raw and Cookies, shortbread, commercially prepared, plain.

Infographic

Bran raw vs Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +1578.6%
Contains more CalciumCalcium +346.2%
Contains more PotassiumPotassium +543.2%
Contains more IronIron +81.5%
Contains more CopperCopper +347.8%
Contains more ZincZinc +534.7%
Contains more PhosphorusPhosphorus +1012.1%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +1332.6%
Contains more SeleniumSelenium +629%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin B1Vitamin B1 +231.4%
Contains more Vitamin B5Vitamin B5 +365.4%
Contains more Vitamin B6Vitamin B6 +132.4%
Contains more CholineCholine +3477.8%
Contains more Vitamin EVitamin E +141.6%
Contains more Vitamin B2Vitamin B2 +42.7%
Contains more Vitamin B3Vitamin B3 +250.6%
Contains more Vitamin KVitamin K +243.8%
Contains more FolateFolate +55.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Shortbread DV% diff.
Manganese 5.63mg 0.393mg 228%
Phosphorus 734mg 66mg 95%
Selenium 45.2µg 6.2µg 71%
Vitamin B1 1.17mg 0.353mg 68%
Fiber 15.4g 1.3g 56%
Magnesium 235mg 14mg 53%
Polyunsaturated fat 2.766g 8.326g 37%
Copper 0.403mg 0.09mg 35%
Saturated fat 1.328g 8.105g 31%
Fats 7.03g 26.22g 30%
Iron 5.41mg 2.98mg 30%
Protein 17.3g 5.37g 24%
Zinc 3.11mg 0.49mg 24%
Vitamin B5 1.494mg 0.321mg 23%
Starch 40.47g 17%
Vitamin B3 0.934mg 3.275mg 15%
Sodium 4mg 353mg 15%
Potassium 566mg 88mg 14%
Calories 246kcal 514kcal 13%
Monounsaturated fat 2.376g 6.708g 11%
Vitamin E 1.01mg 2.44mg 10%
Folate 52µg 81µg 7%
Vitamin K 3.2µg 11µg 7%
Vitamin B6 0.165mg 0.071mg 7%
Vitamin B2 0.22mg 0.314mg 7%
Choline 32.2mg 0.9mg 6%
Calcium 58mg 13mg 5%
Carbs 66.22g 63.78g 1%
Net carbs 50.82g 62.48g N/A
Sugar 1.45g 21.65g N/A
Trans fat 0.714g 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%
Fructose 0.3g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more ProteinProtein +222.2%
Contains more WaterWater +81.9%
Contains more OtherOther +181.6%
Contains more FatsFats +273%
~equal in Carbs ~63.78g

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -83.6%
Contains more Mono. FatMonounsaturated fat +182.3%
Contains more Poly. FatPolyunsaturated fat +201%

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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.