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  6. Bran raw vs. Cayenne pepper

Bran raw vs. Cayenne pepper — In-Depth Nutrition Comparison

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The main differences between bran raw and cayenne pepper

  • Bran raw has more manganese, vitamin B1, selenium, and phosphorus; however, cayenne pepper has more vitamin A, vitamin E, vitamin B6, vitamin C, vitamin K, and vitamin B2.
  • Daily need coverage for vitamin A for cayenne pepper is 832% higher.
  • Cayenne pepper has 5 times less selenium than bran raw. Bran raw has 45.2µg of selenium, while cayenne pepper has 8.8µg.
  • Bran raw has a higher glycemic index than cayenne pepper.

Food types used in this article are Oat bran, raw and Spices, pepper, red or cayenne.

Infographic

Bran raw vs Cayenne pepper 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 109% 44% 178% 293% 124% 68% 126% 3.9% 261% 48%
Contains more MagnesiumMagnesium +54.6%
Contains more ZincZinc +25.4%
Contains more PhosphorusPhosphorus +150.5%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +181.5%
Contains more SeleniumSelenium +413.6%
Contains more CalciumCalcium +155.2%
Contains more PotassiumPotassium +255.8%
Contains more IronIron +44.2%
~equal in Copper ~0.373mg

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 255% 694% 597% 0% 82% 212% 163% 0% 565% 0% 201% 80% 28%
Contains more Vitamin B1Vitamin B1 +256.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2853.5%
Contains more Vitamin B2Vitamin B2 +317.7%
Contains more Vitamin B3Vitamin B3 +831.6%
Contains more Vitamin B6Vitamin B6 +1384.8%
Contains more Vitamin KVitamin K +2409.4%
Contains more FolateFolate +103.8%
Contains more CholineCholine +59.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Cayenne pepper DV% diff.
Vitamin A 0µg 2081µg 231%
Vitamin E 1.01mg 29.83mg 192%
Vitamin B6 0.165mg 2.45mg 176%
Manganese 5.63mg 2mg 158%
Vitamin C 0mg 76.4mg 85%
Vitamin B1 1.17mg 0.328mg 70%
Selenium 45.2µg 8.8µg 66%
Vitamin K 3.2µg 80.3µg 64%
Phosphorus 734mg 293mg 63%
Vitamin B2 0.22mg 0.919mg 54%
Vitamin B3 0.934mg 8.701mg 49%
Fiber 15.4g 27.2g 47%
Potassium 566mg 2014mg 43%
Polyunsaturated fat 2.766g 8.37g 37%
Vitamin B5 1.494mg 30%
Iron 5.41mg 7.8mg 30%
Magnesium 235mg 152mg 20%
Fats 7.03g 17.27g 16%
Folate 52µg 106µg 14%
Protein 17.3g 12.01g 11%
Calcium 58mg 148mg 9%
Saturated fat 1.328g 3.26g 9%
Zinc 3.11mg 2.48mg 6%
Choline 32.2mg 51.5mg 4%
Calories 246kcal 318kcal 4%
Copper 0.403mg 0.373mg 3%
Carbs 66.22g 56.63g 3%
Sodium 4mg 30mg 1%
Monounsaturated fat 2.376g 2.75g 1%
Net carbs 50.82g 29.43g N/A
Sugar 1.45g 10.34g 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%

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
12% 17% 57% 8% 6%
Protein: 12.01 g
Fats: 17.27 g
Carbs: 56.63 g
Water: 8.05 g
Other: 6.04 g
Contains more ProteinProtein +44%
Contains more CarbsCarbs +16.9%
Contains more FatsFats +145.7%
Contains more WaterWater +22.9%
Contains more OtherOther +108.3%

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
23% 19% 58%
Saturated fat: Sat. Fat 3.26 g
Monounsaturated fat: Mono. Fat 2.75 g
Polyunsaturated fat: Poly. Fat 8.37 g
Contains less Sat. FatSaturated fat -59.3%
Contains more Mono. FatMonounsaturated fat +15.7%
Contains more Poly. FatPolyunsaturated fat +202.6%

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. Cayenne pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170932/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.