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  6. Bran raw vs. Cinnamon

Bran raw vs. Cinnamon — In-Depth Nutrition Comparison

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Summary of differences between Bran raw and Cinnamon

  • Bran raw has more Phosphorus, Vitamin B1, Selenium, Magnesium, and Vitamin B5, while Cinnamon has more Manganese, Fiber, Calcium, Iron, and Vitamin K.
  • Cinnamon covers your daily need of Manganese 515% more than Bran raw.
  • Bran raw contains 53 times more Vitamin B1 than Cinnamon. While Bran raw contains 1.17mg of Vitamin B1, Cinnamon contains only 0.022mg.

These are the specific foods used in this comparison Oat bran, raw and Spices, cinnamon, ground.

Infographic

Bran raw vs Cinnamon 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
Cinnamon
Cinnamon
Contains more Magnesium +291.7%
Contains more Phosphorus +1046.9%
Contains more Potassium +31.3%
Contains less Sodium -60%
Contains more Zinc +69.9%
Contains more Copper +18.9%
Contains more Selenium +1358.1%
Contains more Calcium +1627.6%
Contains more Iron +53.8%
Contains more Manganese +210.2%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Cinnamon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 301% 312% 43% 28% 39% 2% 50% 114% 2279% 17%
Contains more Magnesium +291.7%
Contains more Phosphorus +1046.9%
Contains more Potassium +31.3%
Contains less Sodium -60%
Contains more Zinc +69.9%
Contains more Copper +18.9%
Contains more Selenium +1358.1%
Contains more Calcium +1627.6%
Contains more Iron +53.8%
Contains more Manganese +210.2%

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
5
:
5
Cinnamon
Cinnamon
Contains more Vitamin B1 +5218.2%
Contains more Vitamin B2 +436.6%
Contains more Vitamin B5 +317.3%
Contains more Folate +766.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +129.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +42.6%
Contains more Vitamin K +875%
Equal in Vitamin B6 - 0.158
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%
Cinnamon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 47% 0% 13% 6% 10% 25% 22% 37% 5% 0% 78%
Contains more Vitamin B1 +5218.2%
Contains more Vitamin B2 +436.6%
Contains more Vitamin B5 +317.3%
Contains more Folate +766.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +129.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +42.6%
Contains more Vitamin K +875%
Equal in Vitamin B6 - 0.158

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
2
:
3
Cinnamon
Cinnamon
Contains more Protein +333.6%
Contains more Fats +466.9%
Contains more Carbs +21.7%
Contains more Water +61.5%
Contains more Other +24.1%
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
Cinnamon
4% 81% 11% 4%
Protein: 3.99 g
Fats: 1.24 g
Carbs: 80.59 g
Water: 10.58 g
Other: 3.6 g
Contains more Protein +333.6%
Contains more Fats +466.9%
Contains more Carbs +21.7%
Contains more Water +61.5%
Contains more Other +24.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Cinnamon
Cinnamon
Contains more Monounsaturated Fat +865.9%
Contains more Polyunsaturated fat +3967.6%
Contains less Saturated Fat -74%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Cinnamon
52% 37% 10%
Saturated Fat: 0.345 g
Monounsaturated Fat: 0.246 g
Polyunsaturated fat: 0.068 g
Contains more Monounsaturated Fat +865.9%
Contains more Polyunsaturated fat +3967.6%
Contains less Saturated Fat -74%

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 Cinnamon
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 Cinnamon Opinion
Net carbs 50.82g 27.49g Bran raw
Protein 17.3g 3.99g Bran raw
Fats 7.03g 1.24g Bran raw
Carbs 66.22g 80.59g Cinnamon
Calories 246kcal 247kcal Cinnamon
Fructose 1.11g Cinnamon
Sugar 1.45g 2.17g Bran raw
Fiber 15.4g 53.1g Cinnamon
Calcium 58mg 1002mg Cinnamon
Iron 5.41mg 8.32mg Cinnamon
Magnesium 235mg 60mg Bran raw
Phosphorus 734mg 64mg Bran raw
Potassium 566mg 431mg Bran raw
Sodium 4mg 10mg Bran raw
Zinc 3.11mg 1.83mg Bran raw
Copper 0.403mg 0.339mg Bran raw
Manganese 5.63mg 17.466mg Cinnamon
Selenium 45.2µg 3.1µg Bran raw
Vitamin A 0IU 295IU Cinnamon
Vitamin A RAE 0µg 15µg Cinnamon
Vitamin E 1.01mg 2.32mg Cinnamon
Vitamin C 0mg 3.8mg Cinnamon
Vitamin B1 1.17mg 0.022mg Bran raw
Vitamin B2 0.22mg 0.041mg Bran raw
Vitamin B3 0.934mg 1.332mg Cinnamon
Vitamin B5 1.494mg 0.358mg Bran raw
Vitamin B6 0.165mg 0.158mg Bran raw
Folate 52µg 6µg Bran raw
Vitamin K 3.2µg 31.2µg Cinnamon
Tryptophan 0.335mg 0.049mg Bran raw
Threonine 0.502mg 0.136mg Bran raw
Isoleucine 0.668mg 0.146mg Bran raw
Leucine 1.374mg 0.253mg Bran raw
Lysine 0.76mg 0.243mg Bran raw
Methionine 0.335mg 0.078mg Bran raw
Phenylalanine 0.908mg 0.146mg Bran raw
Valine 0.964mg 0.224mg Bran raw
Histidine 0.41mg 0.117mg Bran raw
Saturated Fat 1.328g 0.345g Cinnamon
Monounsaturated Fat 2.376g 0.246g Bran raw
Polyunsaturated fat 2.766g 0.068g Bran raw
Omega-3 - ALA 0.011g Cinnamon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Cinnamon
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
21%
Cinnamon
Minerals Daily Need Coverage Score
195%
Bran raw
318%
Cinnamon

Comparison summary

Which food is lower in Saturated Fat?
Cinnamon
Cinnamon is lower in Saturated Fat (difference - 0.983g)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 0.72g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 56)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $4)
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. Cinnamon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171320/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.