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. Garlic powder

Bran raw vs. Garlic powder — In-Depth Nutrition Comparison

Compare

Summary of differences between bran raw and garlic powder

  • Bran raw has more manganese, vitamin B1, phosphorus, selenium, magnesium, fiber, and vitamin B5, while garlic powder has more vitamin B6, potassium, and copper.
  • Bran raw covers your daily need for manganese, 202% more than garlic powder.
  • Bran raw contains 3 times more magnesium than garlic powder. While bran raw contains 235mg of magnesium, garlic powder contains only 77mg.
  • Garlic powder has a lower glycemic index. The glycemic index of garlic powder is 5, while the glycemic index of bran raw is 56.

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

Infographic

Bran raw vs Garlic powder 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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains more MagnesiumMagnesium +205.2%
Contains more PhosphorusPhosphorus +77.3%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +475.1%
Contains more SeleniumSelenium +89.1%
Contains more CalciumCalcium +36.2%
Contains more PotassiumPotassium +110.8%
Contains more CopperCopper +32.3%
~equal in Iron ~5.65mg
~equal in Zinc ~2.99mg

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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin EVitamin E +50.7%
Contains more Vitamin B1Vitamin B1 +169%
Contains more Vitamin B2Vitamin B2 +56%
Contains more Vitamin B3Vitamin B3 +17.3%
Contains more Vitamin B5Vitamin B5 +101.1%
Contains more Vitamin KVitamin K +700%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +902.4%
Contains more CholineCholine +109.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~47µg

All nutrients comparison - raw data values

Nutrient Bran raw Garlic powder DV% diff.
Manganese 5.63mg 0.979mg 202%
Vitamin B6 0.165mg 1.654mg 115%
Vitamin B1 1.17mg 0.435mg 61%
Phosphorus 734mg 414mg 46%
Selenium 45.2µg 23.9µg 39%
Magnesium 235mg 77mg 38%
Fiber 15.4g 9g 26%
Potassium 566mg 1193mg 18%
Polyunsaturated fat 2.766g 0.178g 17%
Vitamin B5 1.494mg 0.743mg 15%
Copper 0.403mg 0.533mg 14%
Fats 7.03g 0.73g 10%
Monounsaturated fat 2.376g 0.115g 6%
Choline 32.2mg 67.5mg 6%
Vitamin B2 0.22mg 0.141mg 6%
Saturated fat 1.328g 0.249g 5%
Calories 246kcal 331kcal 4%
Iron 5.41mg 5.65mg 3%
Vitamin K 3.2µg 0.4µg 2%
Sodium 4mg 60mg 2%
Vitamin E 1.01mg 0.67mg 2%
Calcium 58mg 79mg 2%
Carbs 66.22g 72.73g 2%
Protein 17.3g 16.55g 2%
Vitamin B3 0.934mg 0.796mg 1%
Folate 52µg 47µg 1%
Zinc 3.11mg 2.99mg 1%
Vitamin C 0mg 1.2mg 1%
Net carbs 50.82g 63.73g N/A
Sugar 1.45g 2.43g N/A
Tryptophan 0.335mg 0.121mg 0%
Threonine 0.502mg 0.374mg 0%
Isoleucine 0.668mg 0.414mg 0%
Leucine 1.374mg 0.728mg 0%
Lysine 0.76mg 0.768mg 0%
Methionine 0.335mg 0.111mg 0%
Phenylalanine 0.908mg 0.525mg 0%
Valine 0.964mg 0.667mg 0%
Histidine 0.41mg 0.263mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g 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
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more FatsFats +863%
Contains more OtherOther +22.1%
~equal in Protein ~16.55g
~equal in Carbs ~72.73g
~equal in Water ~6.45g

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
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains more Mono. FatMonounsaturated fat +1966.1%
Contains more Poly. FatPolyunsaturated fat +1453.9%
Contains less Sat. FatSaturated fat -81.3%

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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.